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2 Rounds

2 Rounds - with empty BB

5 x BB jefferson curl
5 x Muscle clean
5 x Power clean
5 x Front squat
5 x Strict press

A) Clean complex

5 sets of: 1 x Squat Clean + 1 x Thruster + 1 x Hang Power Clean

Rest as needed

Comment: Do some warm up sets and then build up in weight over the sets.

Then with the same weight

Rest 1-2 min between sets

b) Kipping Handstand push up

E2MOM 10

7 Line facing burpees + 40-50 % of your max reps kipping Handstand push ups from the first week

c) WOD

8 x 60 sec on/ 90 sec off

Max Cal Row

Score = the round with your lowest score of calories

D) Accessory

3 rounds of

10-12 DB Pullovers
20-30 sec L-sit hold in bar

Rest as needed

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