MOBILITY

Ankles
Hips
Thoracic
Wrists
Front rack

1 SQUAT

A) Pause squats 3×3 at 80-85% – 8min time cap

B) Build to a heavy 3rep deadlift – 8min time cap

2 GYMNASTICS

A) Hollow/Bar muscle up progressions

B) 10min EMOM
1st – 15 Chest to bar pull ups
2nd – 15 Strict hand stand push ups

3 CONDITIONING

A) 5 Rounds – 12min time cap
6 Power cleans 60/42.5kg
6 Push jerks 60/42.5kg
6 Strict dips
6 Chest to bar pull ups

B) 5 Rounds – 10min time cap
6 Power cleans 75/50kg
6 Push jerks 75/50kg
6/4 Bar muscle ups

OPTIONAL EXTRAS

Programmed work or

Hip thrusts 4×10