A. Deadlift 3RM

3 Deadlift

B1. Row 2 x 0:30 intervals

Row
Row

B2. Double Kettlebell Alternating Push Press 2 x Max Seconds

X Double Kettlebell Alternating Push Press
X Double Kettlebell Alternating Push Press

B3. Jumping Lunge 2 x Max Seconds

X Jumping Lunge
X Jumping Lunge

B4. Push-Up 2 x Max Seconds

X Push-Up
X Push-Up

A. 3 min on/3 min off x 7

30/25 cal Echo bike
ME Shuttle Runs

A. Handstand walk

Skill:
-lift of with hands /shouldertaps back or front facing
-crabwalk
-Partner Drills
-freestanding

Gymnastics strength:
3 Sets of:
12-16 Alt. KB Z-press
4-6 KB bottom up windmills
6-10 ring body saw pike ups

A. Zone 2 Conditioning

Amrap12
8/5 Cal echo Bike
100m Run

Rest 1 min

Amrap12
16/12 Cal Echo Bike
100m Medball Run (20/14)

Rest 1 min

Amrap12
24/19 Cal Echo Bike
100m Medball Run (30/20)

A. Intervals

6 sets of:
3min on 2min off

1. AMRAP of:
8cal Echo Bike
12 Single arm DB-H. Clean and Jerk (6 each arm)
8 T2B

2. AMRAP of:
6 Burpees
12 KB-SDLHP
18 Air squats

A. Intervals

25min EMOM
1. 18/15cal Row
2. 20 WB @20/14lbs
3. 10 BJ over (24/20'') + 12 T2B
4. 20 alt. DB-Snatches @22,5/15kg
5. rest