A. Clean

10 Sets:

1 powerclean; 1 hang clean; 1 high hang clean

60-90 sec. Rest

B. 8 minute EMOM of Barbell Sumo Deadlift High Pulls and Front Squats

12 Barbell Sumo Deadlift High Pull
10 Front Squat

A. 200-400-600-800-600-400-200 Running and Rowing

Run
Row

A1. Deficit Dumbbell Reverse Lunges 3 x 5-8

5-8 Deficit Dumbbell Reverse Lunges
5-8 Deficit Dumbbell Reverse Lunges
5-8 Deficit Dumbbell Reverse Lunges

rest ~30sec. btw legs - 2" def.

A2. Dumbbell Flat Bench Press 3 x 5-8

5-8 Dumbbell Flat Bench Press
5-8 Dumbbell Flat Bench Press
5-8 Dumbbell Flat Bench Press

controlled eccentric

B. Metcon

10min AMRAP of:
15 KB-SDLHP
10cal Echo Bike
15 DB-Push Press
10 Ring Rows

A. Handstand Skill+Strength

Skill:
15 min to work on your HS/ HS Hold
- Wallwalk
- Wallfacing HS Hold
-Kick Ups
-Banded and on Wall
-Pressing away
-Spotted free HS
-Free HS

Strength:
3 Sets of
30m SA KB OH Carry
20m Seal Walk
6-10 DB Triceps ext.
10-15 seated banded rows

A. 27-21-15-9-15-21-27 in teams of 2

s.a. Kb Snatches (16/24 kg) (sync)
Burpee Box jumps (split)
s.a. KB squat cleans(sync)
Pull ups (split)
TC: 30 min

A. Dumbbell Reverse Lunges 3 x 6-10

6-10 Dumbbell Reverse Lunges
6-10 Dumbbell Reverse Lunges
6-10 Dumbbell Reverse Lunges

rest 30sec. after one leg

B. Echo Bike Intervals

3 sets of:
60sec. @moderate/hard pace
rest 60sec.
20sec. all out sprint
rest 2min

A. Long Conditioning

Every 4min for 32min (4 sets each):

1. 2 rounds of:
15/12cal Row
10 Burpee over Rower

2. 3 rounds of:
30 DU´s
10 DB-GTOH @2x15/10kg