Back squat 3x5

Back Squat, work up to heavy 3RM
+
2x2 @90% of 3RM

Rowing intervals
6 rounds
1min row for cal
2min rest

Result is the lowest cal on a single round

Every minute on the minute for 12 min
1. 8-10 bulgarian split squat (right)
2. 8-10 bulgarian split squat (left)
3. 20+20s one arm ring row
4. Rest

20 mins working on Handstands
Beginners; headstand, wall climb, wall support holds
Intermediate: wall support hold, freestanding, HSPU
Advanced; freestanding, HSPU, handstand walk, kipping HSPU

3 reps OHS @90% max

4 sets of
5 Deadlift @75%+
6-10 Ring Dips

8 x alkavalla 2 minuutilla
1 rinnalleveto + 1 työntö, 70-85%

3 rounds : ( TC 10 min )

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches
3 no feet snatches
3 hang (squat) snatches

empty barbell

STRENGTH

Back Squat 4x10 @ RPE 3+

Light and nice!