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1 Turkish get up each arm 10 Russian kettle bell swing 1 exercise each minute, 8 minutes WOD 15 Squat clean (61/42.5) 15 Ring dip 3 rounds (12 minute cap) Or partner option; 45 Squat clean (61/42.5) 45 Ring dip 2 rounds (20 minute cap) Share reps between partners. For detailed description and scaling, see

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WOD Clean & Jerk 7 x 1 rep Optional Finisher 20 Synchronised burpee 20 Partner sit up 3 rounds For detailed description and scaling, see the Zen Planner app.

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WOD 15 minutes Handstand practice 10 minutes L-sit practice 5 minutes Double-under 20 minutes Stretching/mobility For scaling and a detailed description, see the Zen Planner app.