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

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

2 SETS OF THE 3 AMRAPS

AMRAP in 3 mins of:
20 Air Squats
15 Push-ups
10 Pull up kipping / ring row
-- then --
Rest 1:30
-- then --
AMRAP in 3 mins of:
35 Double Unders
9 Burpee-to-Targets
-- then --
Rest 1:30
-- then --
AMRAP in 3 mins of:
15/12 Row Calories
15 Wall Balls, 9/6 kg
-- then --
Rest 1:30
-- then --
REPEAT ALL 3 AMRAPS

Alternate A1/A2 (after conditioning)

A1. Front rack walking lunge – 3 x 10 steps @ RPE 8 (2 RIR), rest 0:30-1:00 before A2

A2. Hand over hand sled pull – 3 x 15-22.5m (50-75′)’ @ Heavy, rest 2:00 before A1

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

A. 4x (kevyt)
1 veto, 3sec pysäytyksellä polven alapuolella
1 veto, 3sec pysäytyksellä polven yläpuolella
1 veto
3 voima rive, riipusta polven yläpuolelta
3 etukyykky
3 ylöstyöntö saksiin

B. 4-5x
2 rive kyykkyyn
2 ylöstyöntö

C. 4-5x
3 raaka rive
1 raaka ylöstyöntö

D. Vatsat
3x 8-12 tiukka t2b