8 x C2B
10 x Power Snatch 42/30
12 x Box Jump Over

handstand skills for 10-15 minutes
1/2 wall climb -> wall climb
kick to handstand -> hs hold against wall
Free hold -> walking
Kipping or strict HSPU
Practise all choises or pick some are where to focus.

AMRAP 13, with partner
100 air squat
50 push up
50 MB clean
100 Sit ups

perform synchronized.

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed

1) 10-20 Russian Twist
2) 60+60sec Side Plank Hold

RPE 3

STRENGTH

4 rounds, rest 1-2min between movements

1) 3 Back Squat
2) 4 Barbell Press
3) 3 Weighted Pull-Up

RPE 4 to 4+ (4+ means 1-2 reps in the tank)

500m Row/ Bike
40 x Squats
30 x Sit Ups
20 x Push Ups
10 x Pull Ups

1.rd Row
2.rd Bike

STRENGTH

4 rounds, rest 1-2min between movements

1) 4 Back Squat
2) 5 Barbell Press
3) 4 Weighted Pull-Up

RPE 4 to 4+ (4+ means 1-2 reps in the tank)

40m HS-walk
40 cal row
40 cal airbike
25 C2B
20 push presses 60kg/40kg

AMRAP 7
7 Power Snatches 50/35kg
7 Overhead Squats
7 Box Jumps

Rest 3min

AMRAP 7
15 Wall Balls
15/10 Cal. Bike/Ski/Row
15 Toes-to-bar

Tabata Calories Row.

Result is total calories.