5 minutes / cardio maschine for 60 minutes.
Pk sykkeillä.

Bike erg
Echo bike
Row
Ski erg

1.) From plocks muscle snstch+ohs 4x 3+3
2.) Snatch from blocks 5-6 x 3
3.) Power clean from blocks 5-6 x 2
4.) Back squat 5 x 4

3x
5 alt. KB bottom up press
kick up practice

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1) Accumulate 3 min in handstand shape 45 degree hollow
rest 3 min
2) Accumulate 3 min in handstand tuck balance
rest 3 min
3) Accumulate 3 min in Wall facing handstand hold ( only toes can touch)
rest 3 min
Play around with handstand hold. Mark 1m x 1m square to stay in.

@45% 1RM
3" hold in bottom

Clean deadlift 5X5

Hang snatch 4X3, 2X2 above knee

Part A

3 sets of 6 each leg

Tempo bulgarian split squats
90 sec rest

Part B

8 min EMOM

odd: Single arm swings or hand to hand swings
even: 5 jump squats or jumping lunges

Part C

12 min EMOM

1: Turkish get up left
2: Turkish get up right
3: Pike leg lifts
4: Side plank hip lifts

2 x 15 min @ 105% of your 20 min average
rest 5 min b/w sets

For Time:
80-60-40-20 DU
40-30-20-10 Burpees

3 Rounds For Quality:,
6 Strict HSPU
9 Ring Dips
12 Box Jump Overs 60/50cm