A. 5 sets of:

Single Leg Deadlift x5/side, rest 60 sec.

Bottom Up KB Press x5/side, rest 60 sec.

B. Run 400m

15 strict HSPU

15 Deadlifts 120/85kg

Run 400m

10 strict HSPU

10 Deadlifts120/85kg

Run 400m

5 strict HSPU

5 Deadlifts120/85kg

17.30 Mobility

A) Shoulder Mob

A1) Rolling

A2) Windmill (

A3) Trapezius smash/ stretch 

A4) Pectoralis smash/ stretch

B) Shoulder Strength

EMOM for 20:00

Even 3-5 Strict (bb, db, kb) Presses

Odd 20-30 sec Plank Hold

18.30 Gymnastics

A. Headstand/Kipping HSPU Progressions

B. 3 Sets for quality of:

ME Kipping HSPU, no rest

ME Ring Dip, no rest

ME Push Up, no rest

3min Rest

19.30 Weightlifting

A. TNG Power Snatches

A.1 Daily max in TNG power snatch for triples.

A.2 Drop down to 90% and perform three additional sets of triples.

B. TNG Power Cleans

B.1 Daily max in TNG power cleans for triples.

B.2 Drop down to 90% and perform three additional sets of triples.