5 rounds

3 tempo overhead squats
8 bar over burpees

4 rounds:

5 Min Row

5 Min For quality:

3 Wall climb with 5s. Pause

10m Inch worm

30s Active Hang

Basic Endurance 45 min

Ski/Bike/Row

5min Row/Airbike with nose breathing only

Perfect Stretch video

(15min.)
2 rds:
60s. Row / Air bike
5 Walk out + Push up
8 Spider lunge + twist (alt.)

2 rds:
5-8 Snatch grip Deadlift
5-8 Muscle snatch
5-8 Press behind the neck
5-8 OHS

2 rds:
3 High Hang snatch
3 Hang snatch
3 Snatch

Mobility:
Thoracic stretch: 45s.
Pigeon stretch: 2x20s.
Couch stretch: 2x20s.
Hamstring stretch: 2x20s.

strength

advanced:

1-3 strict muscle ups into 1-3 hips to rings

intermediate:

1 spotted muscle up + 3 beat swings on rings

beginner

1-3 ring dips + 1-3 pull-ups or false geip pull-ups

spotted if needed"

accessory

3 beat swing
3 kipping 90
3 kipping 135
3 kipping toes to bar
3 bar muscle ups

5 rounds

3 rounds for quality:

10 false grip ring rows
10 ring dips
30 sec box handstand hold

Kyykky 6x2x80%
Penkki käsipainoilla 4x6-12 / Facepulls 4x12-20 (vuorotellen)
Tanko-hypyt 5x3x20%
SitUps 5x12

4 sets of AMRAP 2'
6 DL @80/50kg
6 HSPU
6 DL
6 HSPU
In the remaining time AMRAP DU/SU
1' rest at the end of each sets

10m 4-Step Walk video
5-10 Down Dog to Cobra video

Reverse Hyper: 4 x 25 @30-50% of Back Squat. Rest 90s.
OR
Banded Pull-throughs: 4 x 15. Rest 60s.