5 Rounds

12 Back Squats 135/95
12 Lateral Burpees Over Barbell

Metcon
3 rounds

12/9 calories air bike
15m hs walk or 3 wall walks
rest 1:1
3 rounds
12/9 calories air bike
10 or 15 toes to bars / knees to elbows
rest 1:1
36/27 calories of air bike
30m hs walk or 6 wall walks
20 or 30 toes to bars / knees to elbows

time target is bwn 4-5 minutes on each part. Keep bike fast but not sprinting all out to be able to go for HS walks pretty
much straight after bike. Know you ability with toes to bars and break them smartly.

Strenght
4 sets
6-8 sumo deadlifts @55-65-75-85% of 1rm deadlift
rest 2-3 min bwn
4 sets
6-8 Single arm db row @ increase weight a bit for each round (means 2.5-5 kg )
rest 1-2 min bwn

Metcon
Every min for 32 minutes (8 rounds)
min 1 - Hang power cleans with 2 dumbbells x 6-8 reps @15/22.5kg's
min 2 - RIng Dips x 4-8 reps (use band for help)
min 3 - GHD sit ups / V-ups x 8-12 reps
min 4 -Bar Muscle Ups / Banded Bar Muscle Ups x 2-4 reps

15min amrap
12 Box over (jump or step)
9 V-up
6 Front Squat
(70% harkkapainosta)

find heavy 6

21-15-9
Cal row
Pistol squat / box step ups 24/30 inch

Time cap 6min

Rest 5min

21-15-9
Cal row
Push press 42,5/35 kg

Time cap 6min

Rest 5min

21-15-9
Cal row
Front squat 42,5/35 kg

Time cap 6min

Rest 5min

21-15-9
Cal row
Strict hspu (max 1 tyyny) / desific push ups (15-20kg lätkät ja rintakehä lattiaan)

Time cap 6min

Rest 5min