Warm up
1 minute row
1 minute handstand with elbow taps if possible
30 second goblet squat hold
then
2 rounds
5/5 bottoms up presses
5/5 knees over toes split squats
5 good mornings
Increase weight of all lifts in round 2
Strength
Strict press 3x4
Then 20s
Front squat
Barbell row
Bench press
Conditioning
15-12-9
Hang clean n press 95/65
Calorie bike
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