2 rounds
8 squat cleans 90kg/60kg
8 bar MUs

1 round
trail run
150 DUs

Try to accumulate 10 sets under 10 minutes.
1. Hollow body (tight!!!) wall walk
2. Half pirouette
3. Kipping deficit HSPU (use plates)
4. Half pirouette
5. Wall walk back to start in tight hollow position

Beginner/moderate:
1. Hollow body wall walk
2. HS hold (nose to the wall) 20-30sec
3. Wall walk back to start

3-4 rounds, rest as needed:

1) 10-25 GHD Sit-Up
2) 5+5 Single Arm Ring Row
3) 10 Lateral Raises

AMRAP 10mins
8x TTB
8x DB Thrusters
20m DB Bear Crawl

20 mins practice
HS hold / free / walk

4x Superset of:
12 Double DB bicep curls 15/10kg
12 push-ups + 15-20 Banded tricep pull downs

Rest 90sec after Band pull-dows

4x12 Dips (weighted if possible)
Rest 60sec btw sets

Start with an empty barbell with reps of 15. Add weight (M:5-10kg, W:~5kg). Continue doing 15, until it gets heavy and build up to days max 10 reps.
- Rest 60-90sec between sets

Short AMRAPs
Alternate A and B for 2-3 rounds.

A) 4 min AMRAP:
400 m Run
21 KB Swings
Max reps Pullups

-rest 4 min

B) 4 min AMRAP:
16 Alternating Snatches
8 Burpees

• rest 4 min

On the Minute x 12 (3 Rounds):
Min 1: 6 Back Squats @ 65%
Min 2: 4 Back Squats @ 70%
Min 3: 2 Back Squats @ 75%
Minute 4 – Rest