Warm Up
3-minute Row + 3-minute Ski-erg @ progressively faster pace each minute
+
2 rounds
10 Kip Swings (small ones)
10 Handstand shrugs
10 Banded good mornings
5m/side KB rack Duck walk
+
Deadlift
Build to working weight over 4 to 5 sets of 4 to 5 reps. Practice smooth touch-and-go reps as well as quick drop-and-go reps.
+
2 rounds @ increasing pace
4-6 toes to bars
4-6 wall balls
6m DB front rack walking lunges
6 Handstand push-ups
3 Deadlifts
3 Burpee pull-ups
rest 1-2 min bwn rounds

Workout
Part 1
3 Rounds rounds for time
15 Toes-to-bars
15 Wall balls @ 9/6kg (20/14lbs)

Part 2
3 rounds
12m DB front rack walking lunges @ 2 x 17.5-22.5/10-15kg
12 Handstand push-ups

Part 3
3 Rounds
9 Deadlifts @ 65% of 1rm
9 Burpee pull-ups

TARGET IS SUB 7 MINUTES ON EACH PART. REST 5 MIN BWN Parts.
SKAALAA TOISTOJA ALASPÄIN TOES TO BAREISSA JA HUSPUISSA JOS EKA KIERROS ON JO NS. MAKSIMIT UNBROKEN TEHDÄ. MAKSIMISSAAN 3 OSAAN SAAT JAKAA LIIKKEET.

ACCESSORY WORK
3 SETS
8+8 DB ROW @ HEAVY
6+6 BULGARIAN SPLIT SQUAT @HEAVY
REST 2 MIN

Cool down
2-3 min light cardio
1+1 min banded lat strech
1+1 min hamstring strech
1 min cobra to downdog
1 min prayer pose