21-15-9 reps for time:
KBS 32/24kg
Thruster 50/35kg
400m run after each round.
(TC: 18 min)

Accessory:
15 min pecs smashing with lacrosse ball

4 Rounds for time:
10 Push press 70/45kg
10 Box jumps 24/20”
10 Pull-ups
5 Box jumps 24/20”

Metcon (time)

For time:

3 Rounds
30 Air squats
8 Hang power cleans 60/40kg

Rest 2 minutes

2 Rounds
40 Air squats
10 Hang power cleans 60/40kg

Rest 2 minutes

1 Round of
50 Air squats
12 Hang power cleans 60/40kg

Timecap: 14 minutes

Accessory:

Banded kettlebell swing, 4-5 x 15-20 - moderate. Rest 60s between sets.

High box jumps 4-6 sets of 2-3 jumps.
Rest as needed.

Strength (load)

Weighted pull-ups
3-3-3, AHAP.

Accessory:

EMOM for 10 minutes of:
8 Heavy DB snatches, alt. arms (4/4)

Then

7-12 Peg board climbs OR 12-18 Legless rope climbs OR 18-22 Rope lowers

Rest as needed.

Then

3 x 14 (7/7) DB curls, alt. arms.
Rest 1 min between sets.

24min

750m soutu/1500m pyörä
15 istumaannousu
10 boksihyppy
5 paholaisen punnerrus

Deadlift

3 x 3 x 75%, deadstop

3 x 3 x 80-85%, TnG

Sendoff 3:00

HSPU skill work for 5 -10min

And then

E2MOM
4 x 8-12 Kipping HSPU

• add a rep or two from previous HSPU workout

Handstand hold practice

For 13min
1min Erg/Jog/Su
15m Duckwalk
10 Cossack Squats
20 Supermans

4x10/10
Barbell back rack