15 min
Build up a set of 3 deficit kipping hspu (start easy)
(Scale to 2 negatives / 5-7 box hspu / 5-7 db pushpresses)
After 1-2 sets do 30-50 doubleunders or practice for 1 min (no singles)
4 rounds
5 strict hspu ( scale ROM / or 10 pushups)
10 goblet reverse lunges each leg (10/10) (32/24)
15m Single arm FW each side
TC 10 min
Build up a heavy set of 4 at RPE 8,5 (last wave was 8)
In alternating 8 sets do every 90s
1. 5 tng pushjerks
2. 5 tng splitjerks
Build up over the sets but stay touch and go
Same weight for both sets
In 5 sets
Build up a heavy set of 3 at RPE 9,5
Before each set do 8-10 double db bent over row
Then 1 x ME pushpress at last weight (only tng / no fail)
Practice HSW for 5-10 min
Or
Amrap6
2,5m hsw with a pirouette and 2,5m back (5m total)