For time:

70 Burpees

60 Sit-ups

50 Kettlebell swings, 1.5 poods

40 Pull-ups

30 Handstand push-ups

Post time to comments.

Compare to 110322.

scaled to hspu to 35# plate plus abmat

3sets of 5rounds:
Pull ups: 1-2-3-4- 5
Pushups: 2-4-6-8- 10
Squat: 3-6-9-12-15

First round is 1-2-3, 5.round 5-10-15
60-90sec send off.

3 rounds for time of

1,000-m row
15 clean and jerk

Women 95 lb. Men 135 lb

Tempaus ponnistus korkeudesta 3x3@50%

Ylikorkea Te Veto 1x2@40, 1x2@50%
Ylikorkea Te Veto + Tempaus 3x2@50%

Tempaus 1x2@70%, 1x2@75%, 1x2@80%, 1x1@85, 1x1@90%, 1x1@95%

Työntöveto 1x2@100%, 1x2@105%, 3x2@108%

LIsäpainolankku 4x40 sek

Alternating wallballs / burpees per round. Up to 20 rounds.

5 Minutes of Parasympathetic Breathing after class

Skill (20 mins )
4 sets
Kipping Ring dip/box dip
- go through progression
- find the perfect timing
- if you don't have the strict movement , you cannot kip

between sets : 4 sets single leg RDL with barbell x 8/8

Every 1:30 for 9:00 (7 total sets)-

4 T&G Power Snatches – begin around 70% of max Power Snatch and work to a 4rm for the day

5RFT
400M /300 W mt Run
3 Clean & jerk 70/50

7 Bar MU

Etukkyykky 1RM, 105-110%

(Peruslämpö, 10xtanko, 10x30, 8x50%, 6x60%, 5x70%, 3x80%, 2x85%, 1x90%, 1x95%/100% .....)