5x3 Pause Front squats
3 secs at the bottom

Push press 5x4

Back Squat 6x4

Progressions for 10 minutes:

• L-sit, knees bent on parallettes/boxes
• L-sit, legs straight slightly downwards on parallettes/boxes
• L-sit, legs straight slightly upwards on parallettes/boxes
• L-sit on ground

Find your 3RM push press max

Find your 1RM in weighted pull up 1-1-1-1-1

Back squat, Build up heavy single.
*increase the weight slowly, not too big jumps.
*quality always first

Mobility:

Shoulders banded internal & external rotation
Good mornings
Squat morning
Wall angels
Cat-cow
Baby makers

Dynamic warm-up:
DL empty bar & light weight warm-up

EMOM10:
1. 3 Deadlifts & 5 lateral burpee over bar

Scaled:
1. 3 DL & 3 lateral step overs

Pick a weight that allows you to do all the needed reps without too much fatigue!

For 30 minutes

Kipping practice:
-Arch / hollow
-Kipping w/pause at the top (push away)
-Kipping with feet together

Butterfly practice:
-Movement pattern w/ feet on ground or box, arms only
-Bicycle kick
-Strict fall through

Seeking for good technique @ 40%
5 x 5 Clean Pull
5 x 3-Position Clean (Hip, above knee, starting pos.)
5 x 3 Split Jerk
5 x Perfect Clean & Jerk