For time:

3 rounds:
10 handstand push-ups
20 toes-to-bars

2 rounds:
10 strict handstand push-ups
5 rope climbs,15 feet

1 round:
10 chest-to-wall handstand push-ups
20 muscle-ups

DL sets

On the 0 min: 100/80 cal row

On the 10 min: 3 rounds:
10 push ups
15 sit ups
25/20 cal bike

On the 20 min: 100/80 cal row

On the 30 min: 3 rounds:
12 hang power snatches 25/15 kg
10 box jumps 24/20”
30 s HS hold / pike HS hold

Warm-up:

3x
15/12 Ski erg
10+10 Kneeling 1-arm kettlebell bottom up shoulder press
10 Toes up romanian deadlifts with dumbbells
20 Starfish crunches
20 Plate hops

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Shoulder press
6 x 2 @ 90% of last week 2RM

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Metcon:

5 Rounds for time:
25/20 Calories ski erg
10-8-6-4-2 Squat cleans @ 50% (Clean 1 rep max)
50 Double-unders

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Bonus:

Banded pull-ups 6 x 12
5 sets of 10+10 1-Arm behind the neck tricep extensions
5 sets of 10 Reverse hypers

Core:
3x
30 Alternating V-ups
15+15m 1-Arm suitcase carry

30s ON, 30s OFF x8 rounds (40min)

1) Slep push
2) power cleans @60/40kg
3) Burpee box step ups
4) Hollow rocks
5) shuttle run

4 supersets fo Quality :

40 Second D-Ball Hold
20 Hip Extension
1 Minute Weighted wall sit

Rest 1 minute between sets.

Every 90sec for 6 rounds:
~60% of max reps C2B or Pull-Up
RPE 3-4

40, 30, 20, 10 reps for time

10kg x2 db
Thrusters
Power clean
Deadlifts
Renegade rows
Air squats

10x 5min eli 50min setti:
1min bike ergo
1min echobike
1min viivajuoksu
1min hiihto
1min lepo

Sykkeet ei saa nousta liian korkeelle vaan pyritään pitää sykkeet siellä 70% maksimisykkeestä.

3 rounds for time:
15 thrusters 30 kg
12 burpees