5 rounds for time
Run 400m
30 Wall Balls
20 KB Swings 32/24kg
10 Overhead Squats 50/35kg

Build up to a 3RM Thruster

5x3 Clean @75% of 1RM Clean
Drop after each rep. New lift in 5sec.
Rest 2min btw sets.

20 minutes of :

ME Chin over bar hold
3 Bridge
50 M Farmers Walk 2x40kg-32kg/ 2 x 30/22,5kg
ME Handstand

AMRAP 20
20 Pistols
20 Wall Balls
20 KB Swings 24/16kg

Handstand Push-ups

Options;
- Accumulate 20-30 Strict Reps
- Accumulate 20-30 strict reps to 1,2 or 3 pads
- Accumulate 20-30 strict reps of box pike push-ups
- Accumulate 20-30 strict reps of pike push-ups with stick guide
- Accumulate 20-30 strict reps of push-ups (inclined as needed)

*In between sets complete 20 Banded Facepull-aparts

Plyometric drills and gymnastic skills.

AMRAP 14:00
25 Push Press @ 42.5/30kg
50 Barbell Rows @ same
75 Hollow Rocks
100 Push-Up

Rx+: 52.5/35kg

Front Squat
3x10 @ 67%
3min Recovery

Overhead squat
EMOM 10 mins
1 rep with 3 sec pause @ bottom position