12:30 Gym

Dynamic Warmup
Planche Progression
Frog stand 6 x10 seconds

Handstand 2 x30 seconds

Cleans (rep x weight in kgs)

5 x20
3x40
2x50
2x55
2x60
1x62.5
1x65
1x67.5
1x70
1x72.5 (poor depth)

Rowing

10 round of 20 sec hard pull, 40 second rest.

Stretch