45 minutes of :

45/35 Calories Any Machine
20 Pass trough
60s + 60s Triceps Stretch
60s + 60s Lats Stretch
45/35 Calories Any Machine
10 Jefferson Curls
20m Duck Walk
60s + 60s Calf Stretch
45/35 Calories Any Machine
8 + 8 World Greatest Stretch
10 Kneeling Squats
10m Death mars

Deadlift

Build to heavy set of 10 (H10)

EMOM30 for quality:
a) monostructural
b) 5-8 OHS w/ 2s pause at the bottom (paino maasta)
c) monostructural
d) 8-12 + 8-12 s.a. bent over db row
e) rest

RPE 7 - työaika 30-45s / min.

Monostructurals: e.g. 7-12cal machine, 20-40 crossover / DU, 8-12 burpee, 6-10 shuttle run...

3-4rounds:

50 DU
10m hs walk / scaled 3-4 wall walk

rest 2min between sets

Kyykky 10-8-6-4-2

5 sets:
35/30cal Row OR 25/20cal AB
22,5m DB Front Rack Walking Lunges 2x15/10kg (3x7,5m)
- Rest 1:1

Bar muscle-up and HSW drills

3 Supine kipping pull-up drill (hollow hold + hip snap)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
3 Glide hip snap to the bar drill
0:20-0:30 Wall facing flutters
3 Jumping bar muscle-ups with hip snaps (to work on timing)
0:20-0:30 Handstand plate step ups

-practice for 5min

Back Squat

8-8-6-6-4-4

Go Every 3:00

Buy in: 100 double under / 200 single under
5 rounds
500 m row
40 usa swing@24/16kgp
30 goblet squat
20 clapping push up (with partner)
10 burpee over the partner (partner is holding plank)

Buy out: 100 DU /200 SU
Timecap 35 mins