5 RFT:

5 DB man makers 2x22.5kg
15m sandbag bearhug walk 200lbs

3 rounds for time of:

15m Single KB OH Walking Lunges (left) 32/24kg
25 KB Swings 32/24kg
15m Single KB OH Walking Lunges (right) 32/24kg
25 Lateral Jumps (over 30cm hurdle)

kevennys: 2x10 molempia vuorotellen

3x3 @ 80%/85%/90%

5 Rounds
12 Snatch grip Deadlift
9 Clean
6 Push Press

section one:

Front squat Four sets heavy Eight repetition set.
Btw sets perform 10 ttb& 10 Russian swing double KB

SO 3:00

On the minute for 25 minutes:
1st 10 Burpee
2nd 10 Box over 20″
3rd 5 Handstand push-up
4th 10 Toes to bar
5th 10 Russian swing (24/16)

Every 30sec/Boxsquatx2rep
30-60%

For Time :
10.09.08.07.06.05.04.03.02.01

▼ 150 m Row ◄
▼ Handstand Push Up ▲
▼ 150 m Run ▲

A,
Butterfly pull up practice
Kipping pull up

B,
EMOM 16 mins (30 sec work, 30 sec rest )
1. min : Handstand hold
2. min : Hollow hold
3. min : Ring bottom hold
4. min: Chin over bar hold ( chin up grip )