For time:
150 dubs
75 wallballs 20/14
50 dubs
25 thrusters 95/65

5 Rounds for quality:
3 Seated Box Jumps for height (higher than last 2 weeks)
15m Broad Jump
20m Skillmill Sledge Push (10)
20m Skillmill Sledge Pull (10)
- Use the same box height than in box squat
- Sledge must be heavy, steady walking not running

Strict pull-up
4x5-10

Mobility

2-position clean, seven doubles. Knee and floor.

Superset;
1 1/4 Banded Glute Hip Thrust: 3 x 12-15. No rest.
Deadbug: 3 x 8-10. Rest 60s.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Min 1: 40 DU
Min 2: 15/12cal AB
Min 3: 15 WB 9/6kg
Min 4: 15/12cal Ski
Min 5: Rest

Scaled:
12/10cal Machines & WB.
If Double Unders are no go and you can't finish them in 30-40sec, do 10-15 Burpees.

Facepulls 100 toistoa

Penkki 15x40%x, 12x50%, 10x60%, 8x70%, 5x80%, 3x90%

Kulmasoutu 5x10

Kylkilankkunostot 3x20 / puoli

Tasapainolankut 3 sarjaa

AMRAP 12:
5 Chin-ups
10 Push-ups
15 V-ups

Can You Get 10 Rounds? 💥💪🏼🔥

6 Sets of Pause Split Jerk + Split Jerk
(:02 pause in dip position)
Set 1: 2+1 @70%
Set 2: 2+1 @70%
Set 3: 2+1 @75%
Set 4: 2+1 @75%
Set 5: 1+1 @80%
Set 6: 1+1 @80+%
- Rest 2-3min btw sets