3 rounds for quality

10 band pull aparts
10 scapula pushups
10 OH-pulls
10 active to passive hang

3:3 min, 3R (36 min)

AMRAP
3 OHS
6 bar-over-burpees

rest

AMRAP
5 pushups
6+6 KB cleans

rest

EMOM 21 min

Deadlifts @ BW
10 Pushups
5-10 Kipping Pull-ups

EMOM 12 min, FQ

4+4 thoracic bridge
10-15 band pull-aparts
20+20 sec samson stretch

4R for reps
1 min DL 60% of 1RM
1 min pushups

3 rounds for time
400m run
15 Burpees
20 American KBS

3-6 Rounds For Time @ 110%:

15'' AB/Row
7 No-Pushup-Burpee
7 Russian KB Swings

• Rest 3:30 min between rounds

All times into comments

6min @ Max Effort
- Record the average wattage from the 6min test

3x20
- Alt. V-ups (10/10)
- Pike Leg Lifts Over DB
- Flutter Kicks (20/20)
- Hollow Rocks
Rest as needed btw rounds

Maastaveto 5x8x60-70%
-joka sarjan jälkeen: yhden käden kulmasoutu x 15 / käsi

Penkki käsipainoilla 5x8-15
-joka sarjan jälkeen: band-pull-aparts x 30

Bulgarian Split Squat 5x8-12 / jalka
-joka sarjan jälkeen: situps x 20