3 rounds for time:
400m run
15 Hand-Release Pushup

Mobility

Lower body

”Clean Battery”

1RM rinnalleveto

10min lepo

8min max toistot @90%

For time :

50 Pull Ups

TC 10 min

3 Rounds:
1:00 Cardio Machine
5+5 plate halos
10 plate good mornings (plate against chest)
20 plate hops
:20-30 Bar Hang
10-12 ring row or 3-5 strict pull up/chin up
5-10m lizard walking

21-15-9 reps for time
Thruster @30/42,5kg
Pull ups
time target sub 5 min , cap 8 min.
Thrusters should be performed unbroken to max in 3 sets. Same thing with pull ups. Thruster weight shouldnt be over 60% of your 1rm.

1 Korkea tempaus veto
2 Raaka tempaus riipusta
1 Valakyykky

After Testing each movement + 2 more options which are familiar allready: perform 3 working sets of 3 movements you
Sledge push 15+15m
Sandbag over shouder x 4-6 reps
Farmers Walk 3x40-60m
Yoke Carrying 15+15m
Tyre flipping x 4-6 reps
Sledge Hammerring 3x8-12 reps from both sides
rest as needed bwn sets. Use light/moderate weights and effort.

4 kierrosta, 90sek välein

1. 50% maksimi toistoitsta leuanveto tiukkana tai negatiivisena
2. 30-50% maksimi toistoitsta käsilläaseisontapunnerrus tiukkana tai negatiivisena

3 Rounds:
1 Minute Row
40-50 single unders
5 Inchworm
5/5 Single Arm Ring Row
:20-30 HS Hold
:20-30 Bar Hang
-into skill part-
Practice Rope Climb for 5-10 minutes (test lower rope climbs and normal climb)
Test some Handstand walking also if you are going for it on Workout