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Metcon(quality)

30min for quality
1min Wall sit
10 Hamstring bridge walk
30sec Hollow hold
10 Blackburns
30sec Handstand hold

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WARM-UP:
3 rounds:
20sec wall sit
30sec puppy pose
10 hamstring bridge
5/5 quad stretch deadlift

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4 RDS:
10 thruster 42/30 (rx+ 50/42)
15 burpees
200 m row

WOD

In pairs:

10-9-8-7-6-5-4-3-2-1
Cal row
STOH @ 60/40kg

tabata pull up - score = total rep

5 Rounds of the following:

20 x 10kg Vipr Overhead Touch
10 x 80kg Deadlift

6 kierrosta: 6x thruster kahella kuulalla, 6 x ylihyppy ja selälleen

500m row
40 air squats
30 amsu
20 push-ups
10 pull-ups

5 deadlifts @ 120kg
10 ring dips
15 pull ups

(Wo)Man makers x 50 [must be completed first and all together]

TRX SL Squat x 50/
TRX walk outs x50
TRX row x50
In and out jump Squat x50
Penguins x50/
Leopard crawls x50
[can be broken up in any order]

10rnds:
1min wallball 20/14
1min row for cal
1min med ball clean 20/14
1 min rest