3-4 Rounds;
15 bicep curls 25/15kg
15 tricep extensions 22.5/15kg DB
10 Lu raises 2x5/2.5kg
Rest 1 Min

For quality 25min:

1) 1-2min machine /run
2) 1-3 skin the cat
3) 3+3 turkish get up
4) 10-15 snowangel
5) 20-50 DU/ practice

Deadlift against a band: 5-4-3-2-1-1-1. Rest 2:00-3:00
- build to a 1RM
- Option: 6-8 x 3 at a moderate weight.

Alternate.
1. 5-8 Strict HSPU
2. 2-3 Legless RC

Scaled option
1. 10- push ups
2. 5-8 strict pull ups

Please pick a suitable option, this is classic strict push pull. Kipping HSPU a scaled option. 2x DB strict Press 8-10 also a good strength option.

5 box jumps
10 box over burpee
toinen tekee toinen lepää

10 Rounds For Time:
15 Wallballs 9/6
200 Meter Run

Timecap: 25min

Light Option

6 Rounds For Time
15 Wallballs
200 Meter Run

EMOM x30
1) monostructural
2) 4 hspu + 6 ttb / v-up
3) 20-40 DU / rest

Amrap 12

200m run
12 DB stoh 22,5/15kg
30 DU

6 Bar over burbee + 1 Power Clean @ 85-90% RM of the day.

Bodybuilding:

21-15-9 with 30 sec of rest between each set
-lateral raise, weight according to the ability to keep the arms just slightly bent through the whole set
-maltese bench press (weights based on the same principle as in lateral raise)
-kettlebell row knee on the bench

Link to maltese bench press at gymnasticWOD