4 Intervals, each for time, go every 7:00

60/45 (cal) Row
20 DB walking lunges @ 2 x 22.5/15kg
10 Handstand push-ups*

• Your choice: Wall-facing, deficit (3.5/2″), strict or kipping

Feel. These are intended as fast, hard intervals that you can repeat for 4 rounds. Your pacing should be a max sustainable effort for around 4:00-5:00 of work, which means only 2:00-3:00 rest between. Pick a tough but sustainable pace on the rower that you can maintain and still get right to work on the lunges.
Aim to keep the lunges unbroken each round before moving to the handstand push-ups. Choose an option for the handstand push-ups that is sufficiently challenging, but that still allows you to complete the work in 1-2 sets with only a short rest between the sets (if needed).
Choose from the movement options below if you don’t feel you are able to get sufficient rest to repeat your intensity.

A,
Back Squat week 2 ( training max +10kg)
1x3@70%
1x3@80%
1x3+amrap@90%

B,
For quality:
20 Hip Thrusts

C,
Glute Ham Raises 2x max rep
Rest as needed between sets.

D,
3 rounds for quality of:
Sled Drag, pick load, 30m
Rest 1 min

E,
Every 1 min for 20 mins, alternating between:
odd min : 2 Ring Muscle-ups + 4 Handstand Push-ups + 8 USA Swings@32/24kg
even min: 5 Clean & Jerks @61/43kg

F,
For quality:
3x 20 Alternating Single Arm Dumbbell Rows, pick load
3x 6 WY Negatives
3x 8 L/8 R Half Kneeling Bottoms-up Kettlebell Press, pick load

Complete each work set at RPE of 6-7 of 10

3 sets of
5 TnG power clean
x1 vajaa, new set every 3min

5x2x1+1x60-75kg

Emom3
30 du
20cal bike
10 burpee

Niin pitkään kun kerkee 3min sisään.

5 sets of

3 front squats
And
9 back squats

Clean and jerk

Build to a heavy double (H2) for the day @ 86+%1RM clean and jerk, go every 90-seconds

A: Back squat 3-3-3+
B: Strict pull ups 1xMax + 2set strict chin ups
C: Biceps curls 1xMax

After event 1 rest 2min

For time
60 plate devis press 20kg
Tc.8min

8, 7, 6