10 min practice: Hollow body/Handstands,
10 min practice: Knees to elbows/Toes to bar
5 Sets on 2 min timer: Row 60s for Meters, 6 Burpee chest to bar
5 Sets on 2 min timer: Run 200m, X reps of bar pulling exercise (Pull-ups, Chest to bar, Bar muscle ups)
Pick a challenging rep range of a movement you want to improve on, hit those reps after every 200m run.
Barbell power clean4 sets: 1 Clean DL to pockets1 Clean pull Emom 6 1 Power clean 3 rounds 20 min time cap 50 deadlifts 50 wall balls400m runmax power cleans