A:
10-6-4-10 Back Squat
Start every 2:30min.

B:
3 rounds for time of:
1 minute of L-sit hold
2 minutes holding a handstand
500-m row

L-Sit Variations (hard to easier):
1) L-Sit from floor
2) L-Sit from Parallettes
3) L-Sit from Boxes
4) No. 2 or 3 but with bent knees


OLYMPIC WEIGHTLIFTING WOD

A:
Power snatch
Go every 90 sec for 10 sets and do: 3 Power Snatches

B:
6x 3+1 Snatch Push press + Overhead Squat

C:
6×3 Snatch Segment DL


STRENGTH WOD

A1:
5×4 Deadlift
A2:
5×4 Shoulder press
Go every 4 min. (00:00 Deadlift / 02:00 Shoulder Press)
(heavier than last week)

B1:
3x 12 DB Shoulder Press
B2:
3×8 Partner hamstring curl

C:
Tuck and reach 3×12 each side