A,
D-Ball Ground-to-Block, pick load: 3 x 1 min / 3 mins

1 min of work followed by 3 mins of rest for 3 intervals.
Score is the total reps performed in all of the intervals.

B,
Farmers Carry 1-1-1-1
30m each
Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
3 rounds for time of:
Partner A:
60 Double Unders
30 Push-ups
20 Thrusters,43/29kg
Partner B:
Kettlebell Farmers Hold, 24/16kg

D,
Complete as many rounds as possible in 6 mins of:
Hip Extension Hold, 30 secs
20 Russian Twists
10 L/10 R Paloff Press, pick load

Band Stability Single Leg Hip Thrust: 3 x 10. Rest 60s.
+
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

1). Tempaus raakana boxilta polven korkeudelta 4×3 @75%
2.) Rinnalleveto raakana boxilta polven korkeudelta 4×3 @75%
3.) Rinnallevedon veto korokkeelta 10min emom 3toistoa
4.) Boxi kyykky 3×10

A,
Ring MU progression
- false grip strength
- floor work
- kip swing
- transition with rubber band
- transition on box
- strict work

B,
Every 30 sec x 6
3 Strict t2b
Every 30 sec x 6
6 Kipping T2b
Every 30 sec x 6
8 V-up

3 min rest

Every 30 sec x 6
2 Strict HSPU
Every 30 sec x 6
4 Kipping Hspu
Every 30 sec x 6
6 Push up

Squat clean technique

Band Shoulder Extension Tri-set
3 x 10-10-10. Rest 60s
- 10 reps with each grip variation
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

For time

Run 400m
7 HSPU + 7 Overhead squats 42.5/30 kg
Run 400m
7 HSPU + 14 Thrusters 42.5/30 kg
Run 400m
7 HSPU + 21 Power snatch 42.5/30 kg
Run 400m
7 HSPU + 28 Clean & Jerk 42.5/30 kg
Run 400m
7 HSPU + 35 Toes-to-bar

Deadlift

1 x 5 x 75%
1 x 3 x 85%
4 x 1 x 90 - 105%

Send Off 3:00

2 high hang clean + hang clean

6-8 Sets:
1 Push Jerk + 1 Split Jerk

Performed @ 75-90% 1RM Split Jerk