4 Rounds of:
5 Power cleans @100/70 or 85-90%
10 HSPU
40 DU

Rest 5min

3 Rounds of:
200m Run
10 OHS @43/30kg
20 Push-ups

Amrap 15min
15 x Syncro T2B/30 Syncro Sit Ups
15 x Syncro Push Press 50/35
9 x Syncro Bar facin Burpee

A.) Skin the cat practise 15 min

B.) 3 rds for quality
15-20 sec Ring support hold
rest 30 sec
15-20 sec bottom of the ring dip hold
rest 30 sec
dragonflag 5-7 reps
rest 1 min

EMOM 10 mins
odd: push press x 3 heavy triple @ 80-85%
- same weight across all sets
even: pistol squat 6/side (alt)

With a partner
3rds
1 min handstand hold. Try to stand the hole time. If hpur partner stops you stop
20 m handstand Wheelbarrow walk
20 alternate burpees

For Time
3-9-15-21-15-9-3
Deadlifts @80/50kg
Box Jumps @60/50cm
TC: 10'

Back squat 5x3
Strict pull up 5x3

With Partner 25min AMRAP

30 Db snatch (22,5/15kg) alternating hands
30 Box jump overs
100m Kb farmer's carry (2x32/2x20)

Lämmittely:

3 kierrosta
10m kuminauha kävely eteenpäin
10m kuminauha kävely taaksepäin
10m kelkan työntö@BW
5 Raakarive riipusta
5 raakatyöntö

Raakarive riipusta + raakarive + RaTy

1+1+1@70%, 1+1+1@75, 4 x (1+1+1)@80%

Raakatempaus + tempaus

8 x (1+1+)@65%-75%

Niskasta Te-otteelle VAPU

5x3@70-80% (Te)

10min Death by burpee box jump over 60/50cm.
On min 1, 1 rep. Min 2, 2 reps. Min 3, 3 reps. Etc.

Your score is the last round you can finish in the minute.