AMRAP 12
9 Handstand Pushups
12 Power Cleans 60/40kg
15 Toes-to-bar

For time:
3 sets:
3x
19 Push-ups
19 Sit-ups
19 Lateral squat jumps (use something that's size of a DB to jump over)

Rest 5min btw sets.

4 Sets of:

3x Shoulder Press +
2x Push Press (4x3+2) x 85-90% of
Shoulder Press 1RM

Rest 2min

5-10min Row/Airbike/Bike/Ski
Then 3-4 rounds:
3-5 Push-Up, tempo 32X1
5+5 Single Leg Double KB Row
5+5 KB Snatch

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Gymnastics Shoulder Flow video

1-2-3-4-5..
Power Clean (65%)
1rd of Cindy

Perfect Stretch video

30s. On, 30s. Off for 18min
-Handstand against the wall
-Push-up
-Hanging tuck
-V-up
-Superman hold
-Russian twist

Technique

Double Unders

EMOM30

1. 20-40 sec Flutter Kicks
2. 20-40 Double Unders
3. 3-6 Strict Pull-up/ Chin-up (Banded, Ring Row..)
4. 15-25 Air Squats
5. Rest

Barbell Cycling

Every 90sec for 5 rounds:

7 squat snatch

WOD

17.1 Lite

AMRAP 8min

10 dumbbell snatch
15 burpee box jump overs
20 dumbbell snatch
15 burpee box jump overs
30 dumbbell snatch
15 burpee box jump overs
40 dumbbell snatch
15 burpee box jump overs
50 dumbbell snatch
15 burpee box jump overs

60s. Row/Bike

2 rds:
9-12 Air squat
6-8 Ring row
4-6 Push up

60s. Row/Bike

2 rds:
5-8 Deadlift
5-8 Hang Power clean
5-8 Front squat
5-8 Press

Mobility...
- Lunge complex
- Front rack
- Shoulders

Work on:
Squat clean