WOD

6 sets of:
3min on 2min off

1. 400m run
then AMRAP of:
12 single arm DB-P. press (6 each side) @22,5/15kg
6 DB-facing Burpees

2. AMRAP of:
8 alt. DB-squat cleans (22,5/15kg)
8 T2B
8 KBS (24/16kg) - only go overhead if form is really good, otherwise russ. swings!

- ~90% efsfort on first 2 sets, than try to maintain your score as good as possible -

HS Walk & HSPU skill

A) 3 sets of:
6-10 hollow rocks
6-10 handstand scapula Push Ups
10 wall facing Shoulder Taps

B) 12min to practice HS Walk & Variations and kipping HSPU in sets of 3-5

Strength Wod

10min AMRAP of:
5-10 Push ups
3-8 strict Pull Ups
10-15s L-Sit
- sets need to be unbroken so choose reps accordingly and rest as needed to stay unbroken -

Aerobic Energy System Development

2 rounds of:

3min Bike or Row @ consistent pace
in 1min do: 10-20sec. L-sit
3min Bike or Row @ consistent pace
in 1min do: 30-45sec. bottom of (ring) push up supp. hold
3min Bike or Row @ consistent pace
in 1min do: 30sec. Double KB-FR carry
3min Bike or Row @ consistent pace
in 1min do: 30-45sec. squat hold at mid range

- total of 32min -

Lunge

3 sets of:
8-12 rev. lunges (each side), DBs in contralat. hand
rest 45 sec. between legs

Deadlift

3 sets of:
8-15 KB rom. DL
rest 60 sec.

WOD

10 min AMRAP of:
10 DB hang power cleans
8 cal bike
10 DB push press
12 air squats

Zone 2 Conditioning

40min at a consistent pace:
800m run
1000/900m row
- stay consistent the whole 40min. You shouldn't have to slow down at any point, so start at a conservative pace -