5-10min of DU or triple under
practice

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2-3 rounds:
10m Bear crawl
20sec Hollow hold
10m Crab walk
5 Slow tempo push ups (5sec
down / 5sec up)

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2 rounds of ankle flow

Voima
E3MOM, 3 rounds
bent over row x6-10
-tangolla

WOD
3x TABATA
Tabata burpee/up down
-rest 2min
Tabata sit up/vatsarutistus
-rest 2min
Tabata kettlebell swings

2 rounds, each round for time, of:
20/16cal Ski
20 DB Floor Presses 20/15kg
15/12cal Ski
15 DB Floor Presses
10/8cal Ski
10 DB Floor Presses
- Rest 2min btw rounds.

Then 9-12x Single.. Lift every
60-90sec @80-90% of 1RM. All
sets across (same loading).
You can choose from 9 to 12
sets.

Find heavy of the day in 15min
(RPE 4+ to 5)

For Time
30 Abmat Sit-Ups
15 Hang Power Cleans 50/35kg
24 Abmat Sit-Ups
12 Hang Power Cleans
18 Abmat Sit-Ups
9 Hang Power Cleans
12 Abmat Sit-Ups
6 Hang Power Cleans
6 Abmat Sit-Ups
3 Hang Power Cleans
- Every minute starts with 15 Push-ups, including 0:00

45 - 60 Minute @ Zone ( Bike, Row, Ski or Run )

Every 5 minutes

1 - 2 Minutes of Handstand Skill Practice

• Choose 1-2 Movements

• Freestanding Handstand Hold

• Freestanding HSPU

• HS Walk

• Wall Facing HSPU

Practice for 10min

10 rounds:
300/250 m row
5 pull ups
10 wall balls 9/6 kg
15 sit ups
30 s rest

A,
Push Press 1x1

Use the heaviest weight you can for the set.

Find a 1RM for the day.

B,
Teams of 2- as many reps as possible in 12 mins of:
0:00-3:00:
AMRAP in 3 mins of:
5 Pull-up
10 Push-up
15 Air Squat
--then--
3:00-6:00:
1 Hang Power Clean, pick load
--then--
6:00-9:00:
AMRAP in 3 mins of:
5 Pull-up
10 Push-up
15 Air Squat
--then--
9:00-12:00:
1 Hang Squat Clean, pick load

Complete in teams of 2.

One person starts on the rounds of "Cindy" and the other on the barbell. Score is total rounds of "cindy" and weight lifted.

C,
3 rounds for quality of:
Double Dumbbell Overhead Carry, pick load, 15m
10 Prone Snow Angels

Rest as needed between rounds.