Continually cycle through the following at moderate pace for 5 minutes:

• 10 KB sumo deadlifts
• 10 KB halos
• 10 tiger crawls

WOD

AMRAP in 15 minutes:

• 15 pull-ups
• 25 sit-ups
• Run 400m

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Complete as many get-ups as possible in 5 minutes. Moderate (safe) pace. Alternate sides. Record reps (but do not complete at maximum intensity).

Practice

Kipping pull-up (or bar muscle-up).

WOD

Power clean, 5 x 2

300 double-unders for time.

Complete 3 toes-to-bar for every break

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Continually cycle through the following at moderate pace for 5 minutes:

• 10 KB single leg deadlifts
• 10 KB halos
• 10 bear crawls

WOD

Complete one round, every 90 seconds, for a total of 10 rounds:

• 3 back squats at 5RM
• 6 burpees

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Cycle through the following for 5 minutes; moderate pace; no resting:

• 10 kettlebell swings, two-handed, Russian
• 30 seconds of active rest

WOD
Push press, 5 x 2

Finisher:

5x max. handstand hold

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15 minutes to practice your weakest technique. Max. 3 reps per set.

WOD

35min Fartlek intervals.

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21-15-9:

• Deadlift, 100kg/70kg
• Handstand push-up

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Continually cycle through the following at moderate pace for 5 minutes:

• 10 wall-facing squats
• 10 KB halos
• 10 pumps

Overhead squat 5 x 2

20-15-10-5:

• Lateral box jump, AHAP

Run half gasser between rounds

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