6 min EMOM

2 deadlifts 160kg/110kg

5 kb swings 32kg/20kg

4 min rest

8 min AMRAP

6 ring dips

12 pistols

For time:
40 DB Hang Power Cleans @2x22,5/15kg
40 DB Push-ups
40 DB Thrusters
40 DB Push Press
40 Renegade Rows (right + left = 1 rep)

Timecap: 17 mins

Optional accessory work

4 rounds of:

30 sec hollow hold
20 v-ups

5-10min Row with nose breathing only

5-10 Down Dog to Cobra video

4 rounds:
10 Kang squats, choose weight
30sec Plank hold
40m Farmers carry (AHAFA)
Rest 2min

• Use a 5cm plate
• @60-65% of 1RM
• Use resistance bands (small resistance on start and ~15-20% of 1RM on top) (same settings than last week)
• Deadstop, NO TNG!!!
• Every lift 100% effort
• Rest 2-4min

Make sure to memorize the band set up and use always the same settings during the next 6 weeks.

To be announced

3 rounds:
12/9cal Row
9 Double KB Deadlift
7 Double KB Hang Clean
5 Double KB Front Squat
3 Double KB Jerk

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Thoracic Flow video

Optional Accessory
GYMNASTIC CONDITIONING

2-4 rounds, rest as needed:

1) 10-20 Plank Hold with KB Drag video
2) 10-20 Landmine Twist video

With Partner

1) Handstand walk 12m (or) Box walk around (or) Wallwalk
2) Kipping HSPU x5 (or) Headstand to Push-up
3) Strict HSPU x3 (or) HSPU from Box (or) Bear HSPU (or) Kb shoulder press sitting