6 minutes:
Row for cals

This is for max effort. Keep it 1:2 work/rest ratio and do short sprints (20-30s), so that you can give it all you got!

40mins work-20mins rest:
Wall ball
KB swings
Burpees
Tyre flip or battle rope

WOD

Every 4min x 5

10 toes to bar
15 American swings
400m run

5 sets
1 Strict pull up
3 Kipping pull up
5 T2b

• ropeclimb practice

Skill

15-20mins:

Double unders!
-Timing of jumps with single hand jumps
-Penguin jumping drill
-Wrist & shoulder placement
-Sinlge + double under practice
-Move from wrists not shoulders
-Balls of the feet

WOD:

12min EMOM / Same minute
25ft HS walk
Double unders rest of the minute

(Aim of this workout is shoulder endurance & lactate through the shoulders, this is not a workout to practice handstand walks, scale accordingly)

1) HS walk/stand
2) Shoulder taps
3) 3 squat Clean + 2 Front squat @ 60-70%
4) 6-8 high box jump
5) (banded) BarMu
6) strict pull ups
7) 50Du/ 40sec work
8) hspu
9) Ring swing / Ring Mu
10) (Ring) T2B

Every 2.30min 6 rounds

2x Split Jerk

12 sets of 1+1 reps (Push jerk + split jerk)
start from barbell.

Pose Running Drills

EMOM 20 mins
1. 12/10 cal row / bike
2. 8-10 burpees over the rower
3. 50 DU
4. 10x shuttle run ( 10m)
5. rest