Holds 5 rounds: 20s ON 40s Off
1) hs hold
2) ring support
3) hollow
4) superman

4RFT:

5m Handstand Walk / 5 Wallwalk
30/21 Calories Row / 400m Run
15 Medball Sit Ups

TimeCap 16

Deload week

Every 3min for 4 rounds
3 front squat @65-70% 1RM
3 high box jump

Snatch + hang snatch + snatch balance, 8x(1+1+1)x 60% concentrate on technique

Pause front squat
6x2r @ 70-75%
2-3s. Pause at the bottom.
Go every 75s.

2 Push press + 1 Push jerk complex
- daily max
- rest 2 mins btw heavy sets

8 min AMRAP
5 cleans 60kg/40kg
5 bar over burpees
30 DU

1a) Deadlift 3x3x90%
1B) one leg box jumps 3x(5+5)

1.min 1-3 Bar Mu, rest of the min DU
2.min WB
3.min rest

Sled Push
- Build to a heavy 15m effort for the day in 5-8 attempts. Rest as needed between.