4 Rounds of:
9 Inverted Rows (supinated grip)
7 Bar Dips (partner assisted or self-assisted)
5 Ultra Wide Grip Strict Pull-ups (partner assisted if needed)
Rest 2:00 between rounds.

Work up to a heavy Complex of:
2x Power Clean + 1x Front Squat + 1x Jerk

E2MOM for 10min (5set)

3 TnG Power Clean

RPE 4-5

40m Farmers Carry & 40m Prowler Push.

”Johnny Cash”
4 Rounds for time:
15 T2B
15 Hang Power Cleans (52,5; 35kg)
15 Push Press (52,5; 35kg)
15 Box Jumps w.Step Down (60, 50cm)
15 Overhead Squats (52,5; 35kg)

Time cap 21 min

Hang Power Clean: 1RM. Rest 2:00
Beginner: 6 x 3 focusing on technique Rest 90s.

Handstand Walking or Handstand Hold
*Spend 10 minutes practicing today.
*In between sets perform a 10s L-Sit OR a 10s Hollow Hold+ 10 Banded Pull-apart

21-15-9:
Clean & jerk (42.5/30)
Burpee

(Time cap 7min)

30min AMRAP

Run 400m
Swim 80m
10 Burpees

For Time:
50/35 Calorie Assault Bike
27 Ches to Bar Pull-Ups
21 Power Snatches (115/80)
15 Overhead Squats (135/95)
9 Squat Snatches (155/105)
Single Bar, Change Weights.