3 rounds for quality:
800-m run/1000m row/2000m bike
50 KB romanian DL
50 sit-ups

30 High Wall Balls (20 lbs)
30 Floor Wipers (95 lbs)
30 Kettle Bell Swings (24 kg)
30 Box Jumps (28 inch)
30 Hanging Power Cleans (95 lbs)
30 Push Ups
30 Thrusters (95 lbs)
30 Burpees

EVERY 3:00 x 3 SETS
5 Hang Power Snatches*
Gymnastics Pulling**

*Start at workout weight and build slightly past.
**Gymnastics Pulling Options:
3-5 Up-Down Pull-Ups
3-5 Chest to Bar Pull-Ups
1-3 Bar Muscle-Ups

Tempaus

A,
EVERY 2:00 x 5 SETS
1 Power Clean + 2 Hang Power Clean
Start Light-Moderate and end Mod-Heavy.

B,
IN TEAMS OF 2...
AMRAP x 18 MINUTES
100-150-200
Double Unders
30-40-50
Hang Power Clean @ your choice today! Light and fast or heavy and grind away!
*30/20 Cal Bike/Row/Ski after each round.
P1 works while P2 rests. Split work as needed.
If the final round of 200 DU, 50 HPC, and 30/20 Cals is complete, start back at the beginning.

OPTIONAL COOL DOWN
EMOM x 9 MINUTES (:40 ON/ :20 OFF)
MIN 1 - Supinated Bar Hang*
MIN 2 - Olympic Wall Squat
MIN 3 - Calf + Tib Raises
*Feet on ground.

Deadlift
8-8-8 (3+ reps in tank)
* 3 high box jump or seated box jump after each set of deadlifts"

4x3 front squat 3s pause bottom of squat / 3+ reps in tank

Handstand Balance and HS walk progressions!
- 10-15 mins practice

Warm Up
Löytyy taululta

Strenght (15-20 mins)
Weighted Pull Up or Chin Up 3-3-3-3-3 reps
Build up to a heavy set of 3 for the day in a total of 5 sets.

Metcon
3 rounds for time
10-15 V-ups / Tuck Ups
10-15 Push ups
5-10-15 power cleans @mod weight
Power cleans should be done as singles, not too heavy around 60% of 1rm.

EMOM x 40-60min
1) bike
2) row
3) bike
4) row

ave hr zone - pk2, 45-55s work time