For time:
1600m run
40 pull-up
80 sit-up
40 pull-up
1600m run

Vinopenkki käsipainoilla 5x20-30

Kyykky 3x10x50%

Takaolkapää-soutu 3x30

Ojentajat kumpparillä yhdellä kädellä 5x15 / käsi

SitUps 50 toistoa AFAP

E2M for 20min(5 rounds)
1: 5 Kb windmill/each arm
2: 16-20 alternating goblet lateral split squat
+
21-15-9
Row for cal
TTB

A,
Front Squat 12-9-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

RPE 8/10

B,
Single Leg Front Rack Box Step-up 16-16-16

Use the heaviest weight you can for each set.
Rest as needed between sets.

3x 8 L/8 R

C,
Complete as many rounds as possible in 15 mins of:
3 Dumbbell Burpees 2x22,5/15kg
3 Dumbbell Hang Power Cleans
3 Dumbbell Front Squats
3 Dumbbell Push Press
3 Dumbbell Thrusters
20 Box Jumps @60/50cm

Goal: 6+ Rounds

D,
For quality:
Couch Stretch, L 2 mins/R 2 mins
3x 6 L/6 R Eccentric Pigeon Squats
3x Bar Hang, 30 secs
PVC Shoulder Stretch, 2 mins

Eccentric Pigeon Squats- 6 sec lowering
Bar Hang, 20-30 secs
PVC Shoulder Stretch- accumulate the total time

10 rounds for time:

4 hspu
6 pistol squat
8 c2b
10cal echo bike

TC: 25min

E5mom for 25min

5 Rounds, every 5:00 min

12 KBS 32/24kg
12 Box jumps 24/20”
200m run
12 Burpees
12 Wallball shots 20/14lb

1 Hang power clean + 2 front squats + 1 hang squat clean

Muscle Clean 1 Rep Max

Push press 3x2/ rest as needed
Go heavy!

3:00 easy bike or row

Barbell warm up

Then 5:00 to warm up to a heavy 2 rep max

Hang squat clean
EMOM x 10
2 reps as heavy as possible