3 rounds of:
10+10 Dual DB Bulgarian Split Squat, pick weight
1min Plank Hold (elbows)
1min Wall Sit
1-2min Rest

For Time:
400m Run
20 KBS (US) 24/16kg
5 Wall Walks
20/16cal Row
400m Run
20 KBS (US)
10 HSPU
20/16cal Row
400m Run
20 KBS (US)
20 Ring Dips
20/16cal Row
400m Run
20 KBS (US)
30 Push-ups
20/16cal Row

3 min bike erg
3 rnds of
20s. hs hold
10 air squat
5 db sots press e/s
3 box jumps

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OHS

5 x 5 AHAFA
3 RIR

PULL UPS myötäote
3xMAX REPS without rubber band (before 0 - 10 reps) or MAX REPS with extra weight (before +10 reps)

6 sets of Push Jerk:
Set 1: 9 reps @70 %
Rest 1:00
Set 2: 6 reps @75%
Rest 1:00
Set 3: 3 reps @80%
Rest 3:00
Set 4: 9 reps @70 %
Rest 1:00
Set 5: 6 reps @75%
Rest 1:00
Set 6: 3 reps @82%

1 - 3 rounds:

2:00 Machine or Jog
5 Good Mornings
5 Back Squat
5 Elbows Rotations
5 SN Grips Press
5 SN Grip RDL
5 OHS

Row progression
15 min at 110-125bpm
15 min at under 144 bpm
30 s all out

Maastaveto max1

10 minutes of Handstand Skill

• Freestanding Handstand Hold
• Freestanding Handstand Push Ups
• Handstand Walk
• Handstand Walk Obstacles
• Wall Facing HSPU

2-4 Rounds:

1:00 Ergo or Run
20s Belly to wall Handstand Hold
30s Push Up + Shoulder Taps
40s Superman Hold