1.
Free Handstand practice (10min.)

1. 5 rounds: 15/12 cal Row/Bike/Ski 15m HS walk (or) 20 Handstand steps (or) Practice 60s.

3 sets of

1 cluster + 2x Push Jerks

Congo-line style:

In teams of four, perform 3 rounds each, advancing to the next station only once the team member in front of you has moved on:
15 box jump-overs 60/50
20m bear crawl with dumbbells
25 kettlebell swings @32/24
30 wall ball shots @9/6
TC: 30min

1x90% + 5x5x75% Chin ups

FOR TIME OF:
15-10-9
DEADLIFT 100/70 70/50
21/15/9
DOUBLE DB PUSH PRESS 22.5/15 15/10
12/9/6
BOX JUMP

A,
Back squat 4th cycle week 3
1x5@75% of latest training max
1x3@85%
1x1 + AMRAP @95%

B,
Olympic Squat 15 Reps

Use the heaviest weight you can for each set.
Rest as needed between sets.

Narrow stance as deep as possible; be sure to control the movement all the way up and down.

C,
GHD Hip extension 10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

D,
3 rounds for quality of:
15 Band Front Raises
15 Band Pull Aparts
15 Banded Behind-the-Neck Press
15 Banded Rows

30 Kb swing
30 burpees
30/24cal on rower
30 burpees
30 Kb swing

Eilinen/Lepo

Bench press 1x90 + 5x5x75%

140 min
Warm up for 20 min

1.MU
- Drills
- MU 30 x 1

2.Metcon
Rowing progression, 5000 m row for time
Time: 21.03
Avg. pace: 2.06.3/500 m
Split paces: 2.07.8, 2.07.9, 2.07.0, 2.06.3, 2.02.6/500 m
HR: 172/188

3.Cool down
5 min easy AB