*tc ~20min

1-2x1x[3+2]@barbell, 3+2@up to the maximum of the day, pp-%, rest btw sets 2min

Time: 35min
Equipments: 2x Row, 2x SkiErg, 2x BikeErg, 2x Echo Bike

22/17 Cal. on a machine when its your turn, then - back in the line and wait until it's your turn.

Deadlift 10-8-6-4-2 reps.

4-5sets:

2 snatch grip push press + 3 OHS

easy&fast

Squat Clean: Build to a 1RM in 10 sets. Rest 2:00

Sets should look like - 3-3-2-2-1-1-1-1…

1) Snatch pull + squat snatch 8x(2+2)x60%

For total rounds and reps:
AMRAP in 2 mins of:
Machine Calorie

Rest 1 min

AMRAP in 2 mins of:
10 Double Dumbbell Deadlifts, 2x 22.5/15 kg
10 V-ups

Rest 1 min

AMRAP in 2 mins of:
1 Shuttle Run, 10 m

Rest 1 min

AMRAP in 2 mins of:
10 Alternating Jumping Lunges
10 Alternating Dumbbell Hang Snatches, 22.5/15 kg

Rest 1 min

THEN REPEAT FROM START ( Machine cals) so TOTAL WORKOUT TIME 24 mins.

4-5sets:

3 snatch grip push press + 3 OHS

easy&fast

Snatch Grip Push Press Behind The Neck + OHS
Five sets of (2+2)

45 minutes Of :

4 Minute Cardio
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
4 Minute Cardio
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall-facing flutters
4 Minute Cardio
10 to 20 Handstand shoulder taps
10-20 m Handstand Walk