4x3 @50-60%

Build to Heavy Single
Then... 
1 Set of Max Reps @ 80% Heavy Single

On the 2:00 Until 90m

15/12 Cal Echo
Max Handstand Walk
( 12 - 20 )

For time:

150 Wallballs 20/14p to 10/9ft.

EMOM 30 Double unders. Start at DU´S

9 - 15

5 Min Foam Roll / Own Mobility
4 Min Ergo
3 rounds:
10 Banded Pass Through + 5 Band OHS + 30s Band Overhead Squat Hold
2 min Lat Stretch

5 GM
5 BS
5 Elbows Rotations
5 SN Press
5 Sn DL
5 OHS

Then...

30 Elbow plank to Push Up Plank
30 Banded Pull Aparts

Back squat 2 RM, then 3 sets @ 80 % (choose reps)

For Time:
10 Front Squats (80% Heavy Single)
30 Calorie Echo Bike

21-15-9:
Squat Snatches 43 / 29 kg
Strict Ring Dips

EMOM 30 (6 rounds)

1) 12/9 cal row
2) 10 medicine ball clean @9/6kg
3) 3-4 wall walk / 5 mittarimato
4) 12 medicine ball box step ups @9/6kg
5) rest

Parasympathetic Breathing
15 Breaths
+
- Pigeon Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)