A. Gymn. + 4 rounds
20”/20” copenhagen side plank
20/20 m front rack carry @ 16/20 KB
40” superman hold
B. Weightlifting /rest 2' btw. sets/
5x1 complex @82-85 % of power clean max /no tng!!!/
1 P.Clean + 1 Jerk + 1 Low hang power clean + 1 Jerk
C. 5 rounds for time /TC' 10'/
9 Kipping HSPU's / Pike push-ups
15 T2B's / V- ups
21 OH lunges @empty bar
D. Cool down