4 rounds Every 1:30/movement
10 sitting DB SP
10 Nordic hamstring curl

3 Rounds
1 x KB 24/16kg
YGIG / Round
12 Deadlift
9 Hang squat clean
6 Thruster

*1 round both arms
*TC 12min

4 x 6 push press + 10-12 reps of banded face pull
- rest as needed

STRENGTH (5/7)

Back Squat 6x2, tempo 42X1

RPE 4 to 4+ 

4sec down, 2sec hold at the bottom, explosive up, 1sec hold at the top

40 min @ 60-70 % of max HR

400 m run
3 Rounds of
12 KB swings
10 Ring Rows
8 Push-ups

For time
Wall Ball 9/6kg

RX+
5 - 10 - 15 - 20 - 25 - 30

RX
5 - 10 - 15 - 20 - 25 - 30

Beginner
3 - 6 - 9 - 12 - 15 - 18

*Unbroken sets, if a set is broken
that set has to be started over
after the penalty burpees are done
RX+ & RX - 8 burpee
Beginner - 5 burpee

Skill practise: Handstands (HS) and Handstand push-up (HSPU)

Progresssions:

--
* Handstands
1. Kick-up to a handstand against the wall.
2. Free-standing handstand (several seconds with good form), no support
3. Never-ending free handstand, no support

--
* Headstands
4. Headstand against the wall
5. Free-standing headstand, no support

--
* Handstand push-ups
6. Partial handstand push-up on a box etc.
7. Elevated/partial handstand push-up with plates and abmats under your head etc.
8. Full ROM strict handstand push-up (hands and head at the same level), no kipping

--
* Advanced HSPUs
9. Handstand push-up, full ROM (kipping)
10. Deficit handstand push-up (arms higher than head = heavy, with parallettes etc.), kip or no kip
11. Free-standing handstand push-up (kip or no kip)

3 sets of 10 Back Extensions

Row 4 x 1000m

• go hard on the last 400m of each set
• rest 2min between rounds

Find heavy set:
Power snatch + Hang squat snatch + OHS