3 rounds:
30 DU
10 Air Squat Cross Kicks video
6-10 Bar Hanging Hip Touches video
6-10 Single Leg V-Up video

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Perfect Stretch video

WITH PARTNER AMRAP 30: "IGYG"

30/40 cal row
12 burbee box over, KB 2×24kg / 2x16kg
50 DU

5min Airbike, 30sec easy, 30sec hard. Increase the pace each minute.
Then 2 rounds:
10m Bear Crawl
10m Inchworm Walk
10m 4-Step Walk video

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Banded Thoracic Flow video and Handstand Shoulder Opener video

AMRAP 6

21/16 Cal Row
10 Db Snatch 30/22,5kg Alternating

Run 2 x 1,7km (Sumpun lenkki) rest 4min between rounds. Try to keep same pace in both rounds!

Flooor press 12-10-8-6-4

EMOM x6:
1.) Row/Airbike
2.) 8-12 Air squat + 6-8 Push up
3.) 8-12 GTOH (w/ plate) + 6-8 Ring row

2 rds:
5-8 Deadlift
5-8 Hang Power clean
5-8 Front squat
5-8 Press

Mobility:
- Lunge complex: 2x60s.
- Shoulders: 2x30s.
- Front rack: 45s.

Reverse grip banded triceps pushdown: 3 x 25. Rest 60s.
Then,
Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

10 mins of
Hang Power Snatch technique
Rowing efficiency

For total rounds:
In 11mins
Row 1000m / Ski 1000m
Then Max Rounds of:
30m/side Crossbody Carry

Rest 2:00

In 11mins
Row 1000m / Ski 1000m
Then max rounds of:
15 Wall balls
15 Hang Power Snatch

Wall Ball UB: Adjust weight and height to allow that
HPS: UB, adjust load to allow that

"Part Time"
3 Rounds:
12 Burpees Over Dumbbell
18 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
12 Alternating Dumbbell Snatches (70/50)
18/12 Calorie Assault Bike

Kilos: 30/22.5