In 15min:
Build to days heavy Muscle Snatch

3 rounds for time of

3 minutes of handstand hold in as few sets as possible (AFSAP).

After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.

METCON: EVERY 2:30 X6
10 WALL BALL UB
20 DU UB
10 STRICT PULL UP / RING ROW
REST OF THE TIME SKI ERG (CAL)

DL, heavy 5rep max of today
+
15 min amrap
10 Wall balls
10 box jumps
10 DL 80/52,5kg

Lattiapenkki max1

Punnerrus istuen käsipainoilla 5x6-12

Tuettu kulmasoutu käsipainoilla 5x10-15

Jalkanostot maaten 3x20

20/15 cal Row/Bike/Run
21 Thruster (40/30kg)
5 Ring Muscle up

20/15 cal Row
15 Thruster (40/30kg)
7 Ring Muscle up

20/15 cal Row
9 Thruster (40/30kg)
9 Ring Muscle up

(Time cap: 15min.)

Ring Rows: 3 x 12-15. Rest 60s.
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

EMOM 30:
Minute 1: 45s Row moderate pace
Minute 2: 45s DB Hang Power Snatch 22,5/15kg
Minute 3: 45s Barbell Rows (42.5/30 kg)
Minute 4: 45s Echo/bikeerg moderate pace
Minute 5: 45s Double Unders
Minute 6: 45s Hollow Rocks

Death by Kettlebell swings
53/35#

Every minute add a rep. Must complete reps within the minute. Go until you fail to complete set reps within min.

0:00-1:00: 1 rep
1:00-2:00: 2 reps
2:00-3:00: 3 reps
3:00-4:00: 4 reps
4:00-5:00: 5 reps...... etc

Penkki eri oteleveyksillä 5x10x50-60%

Kulmasoutu 5x12

Suorinjaloin maastaveto 5x12

Vipunostot sivuille 5x15-25

Hauiskääntö 3x20