3 rounds:
8 Standing banded chest presses (flyes)
16 OH walking lunge, 15kg plate
8 dumbell skull crushers, 2x25lbs
8+8 KB single-leg deadlift, 24kg

Bench press 6x6x80%

A."Panic Breathing" WOD
For Time (with a Partner):
500-400-300-200-100 meter Row (x2);
Partner Kettlebell Rack Hold (2x24/16 kg);
5 Burpee penalty for each drop of kettlebells
TC: 20 min TC

B. 12 rounds alternating (6/6)
15 air squat
12 push ups
9 DB hang clean & jerk @22,5/15
TC: 15min

Lepoja

500 cal of assult for time
Easy pace. 130 avg hbpm

3 rounds
60 s handstand facing away from wall
30 s rest
60 s handstand facing to the wall
30s rest
10 shoulder taps

Front squat 3x5 @65-75-85%

Deadlift 5x6 @70%

1000 metri row
100 du
1000 assault runner

Warm up(10)
10 plyo jumps
10 single leg deadlift
10 pik n grass
10 foot pedals in down dog(2ct)
100m run
10 body builders
10 active samson
10 ring rows
10 hollow rocks
:30 butterfly stretch

Workout(16)
4/4/1=:35-:25
reverse burpees
mountain climbers
frog jumps
hrpu w/ shoulder tap

Finisher
50 alternating toe touch
1:00 quad stretch