1A) Hand stand 4x36s
1B) shrimp squat 4x12 alternating

3 sets:

10 + 10 one arm db dow
8 romanian deadlift 35%

Deadlift

5 x 4 x 60% Dead stop

5 x 4 x 65% TnG

1A) Back squat 3x4x80%
1B) Strict HSPU 3x8

For time :

Row 1500m
Run 1200m

Rest 3:00

Row 1000m
Run 800m

Rest 3:00

Row 500m
Run 400m

3 rounds

Easy Row 1:00
Easy Bike 1:00
3-5 Strict Pull Ups

500m row
then 3 x
20s. wall facing HS hold
4 Paoli low bar mu
7 s press e/s
5 Box Pistol with Leg Lift e/s

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STRICT SHOULDER PRESS

5x5
@77.5%
rest as needed

4 Kierrosta:
8 Punnerrus V.1
30s Lepo
6 Kulmasoutu tangolla (2s pito) V.1
30s Lepo

3 x AMRAP2
(1min lepo)

12 Kehonpaino kyykky
9 Ground to overhead
6 Istumaannousu

Tempaus