90 min concept bike pk

A.) Legless / Rope climb technique
-lantion voima
-alastulo

B.) Gymnastics Accessory 4 rds for quality:

Ring Support hold 15-20 sec
Accumulate 1 min dead hang (goal UB)
Plate windmill 8/side
Bent leg heel touches 12/side

rest 45 sec

Burpee, BJ, SU, DU, Run
using the LM map

"Big Bang"

For Time
50 Power Cleans 100/70kg

1) takakyykky 5x10x55%
2) KS 3min
3) WOD
4) veny

5 rounds of
20 cal ski
10 burpee to target
Rest 5 min

5 rounds of
20 cal row
10 wb
Rest 5 min

5 rounds of
20 cal bike
10 box jumps

3 giant sets:

5 Double Kettlebell Hang Cleans @2x 32kg
100 Meter Double Kettlebell Front Rack Carry
30 Banded Pull-Aparts
40 ghd
Rest 2 Minutes Between Sets.

21-15-9

Push jerk @60kg
Lateral burpees over bar

Build to a 10RM
This will be used as a benchmark for the cycle

3 Sets:
5 Inchworms
15m Single Arm Overhead Carry R @24kg
15m Single Arm Overhead Carry L @24kg
15m hsw