3 rounds for time:
* 30 KB swings (2 pood)
* 30 GHD sit ups

160 min
Warm up for 15 min

1.Gymnastics
Every 90 s. for 4 rounds each:
A) RPE 7-8 Set of BMU - 3 4 4 4
B) RPE 7-8 Set of HS Walk / Shoulder taps - shoulder taps x 20

2.Strength
Deadlift 4x3 @ RPE 8
- 90 kg

3.Metcon
A. 3 rounds for time:
12 Thrusters @ light-medium weight - 30 kg
3 Rope Climbs
500 m Run (outside)
Time: 15.00 (5.00, 5.12, 4.48)
HR: 178/186

Rest to full recovery

B. For time:
30 Burpees over the bar
30 Clean and jerks @ light-medium weight - 35 kg
Time: 5.12
HR 175/186

c. 10 min easy bike

4.Strength accessory
A. 3 sets:
12/s. sa. DB row - 35 lbs
10 bicep curl and press - 20 lbs

B. Tabata hollow/arch hold

C. From Friday:
C1. Accumulate 30/side of 90/90 Forward fold
C2. Accumulate 90+90 s. of Side plank
C3. Accumulate 30+30 Bird dogs
C4. Accumulate 20 Hips down push ups

EMOM x 10:
3 snatch grip push press

30 min AMRAP

first 10 min "Cindy"

5 x Pull Ups
10 x Push Ups
15 x Air Squats

After that, 10 min

5 x HSPU
10 x T2B
15 x DU's

After that, 10 min

5 x Deadlift 115 kg
10 x KB Swings 24 kg
15 cal Row

Finnish the round before moving to next 10min set

5 kierrosta
100 x 50 cm boksille askellus
10 x 30 kg slam ball olan yli lattialta
10 kg painoliivi/reppu

Run 800 meters
10 Pull-ups
30 kg Front squat, 30 reps
30 leg lift
30 kg Power clean, 30 reps
20 Pull-downs (68 kg)

Run 800 meters
10 Pull-downs
3 Pull-ups
30 kg Front squat, 30 reps
30 leg lift
30 kg Power clean, 30 reps

Post max weight

Row 500-500-500 m
Record time for each round, post total time.

Amrap 12'
5 pull ups
10 Hang Power Snatch @30/20
15 abmat Situp

2' Rest

Tabata
1- Rope Jump
2- Wall Ball Shot

Halting snatch deadlift + power snatch + snatch balance 1-1-1-1-1 reps.