2 rds for time

30 DU
10 C2B
30 DU
15 Burpee box jumps
30 DU
10 C2B
30 DU

TC 15 min
L1: C2B
L2: 50 DU and 5/3 Ring & Bar MU

1) Burpee Pull-ups
2) Row
3) Sit-ups/V-Ups

Every 2 minutes for 14 minutes

2x snatch grip push press + OHS

Build to a heavy set.

15-12-9 reps of :
Romanian Deadlifts @ 30-40% of 1 rm deadlift.
Focus on keeping the load on hamstrings, dont let it fall to lower back.
Rest about 1,5-2 min.

3 rounds :
10-15 m Inch worm
10-15 supermans
rest about 1,5-2 min.

15-12-9 reps of :
Barbell row or 2 DB/KB row
rest about 1,5-2 min bwn sets. Try to feel your upperback muscles while working on these.

For time

21-15-9-15-21
Push press 45/30kg
Bar facing burpees
*20 du´s after every round

Do your squat work in 15-20 minutes.
Including warm up lifts 2-4 sets of 3-5 reps.
Goal would be about 70% of 1rm to do "first" 5 reps. Then add some more weight and do 4 reps etc..

Handstand skills for 10 minutes
- wall climb
- kick to handstand
- hs hold againts wall
- hspu
- hs walking
- Free hold
Pick what you need.

Tempo pause OHS (20 min)
-3 sec tempo down, 3 sec pause at the bottom
4x3 reps V*
-vikat 2 sarjaa tiukkoja