A. Alternating Every 30 seconds X 24 sets total?A1. 2/2 Weighted pistols, 80% effort?A2. 6-10 Butterfly CTB pull-ups?A3. All TnG ? 1 Clean high pulls with loose arms until triple extension + 1 Power Clean + 1 Squat Clean @ ca. 75-80% 1RM Power Clean (loose arm principle applies her also)?A4. 2-4 EROM Kipping handstand Push-Ups, 90% effort
B.?For time, 3 rounds of:?15 Step-up jump downs on Box (60/50cm), 8 Deadlifts (120/80kg)?3 rounds of: 5 Hang power clean (70/50kg), 10 Lateral burpees?Note time and directly begin, for time 1000m Row?On every minute mark, perform 8/6 Unbroken Kipping Ring Dips