5min Row/Bike with nose breathing only

2 Rounds:
20-30sec Active/Passive Hang
5-10 Down Dog to Cobra video

For time:
3 rounds
Wall climb x 4
Overhead squat x 8 (30/ 20 kg)
Dumbbell snatch x 12 (22,5 kg/ 15 kg)

Time cap 12 minute.

OTM 15 min

1 - 5 min Shoulder press x 5
6 - 10 min Push press x 4
11 - 15 min Power jerk x 3

First week start 50 % shoulder press 1 RM. Every next week try to add, more weight. You can also do one (1) more rep every minute every week.

Shoulder press 3x5@50-60-70%

5 x Hang power clean + hang clean

Deadlift 5 RM, then 3x5 @ 90%

7RM x2

3 x

7 raskas wall ball
10 korkeaboxihyppy
-45 sek lepo
7 etukyykky
10 korkea boxihyppy
-45 sek lepo
7 vauhtipunnerrus
10 korkea boxihyppy
-45 sek lepo

21-15-9 reps for time of

Bench presses
Squat cleans

♀ 125-lb. bench, 95-lb. clean
♂ 185-lb. bench, 135-lb. clean

9 min TBT:
V-ups/situps
Lunges
mountain climbers

1 min rest

9 min TBT
floor back extensions
air squats
groiners

1 min rest

9 min TBT
hollow rocks
no weight SL DL (alternating?)
hindu pushups

1 min rest

9 min TBT
flutter kicks
cossack squats
burpees

(39 min)