mobility

For Time:
30 Chest to Bar Pull-ups
3 Rounds of Dumbbell "DT"
20 Chest to Bar Pull-ups
2 Rounds of Dumbbell "DT"
10 Chest to Bar Pull-ups
1 Rounds of Dumbbell "DT"

Dumbbells: 22.5 / 15 kg's

1 Round of Dumbbell "DT":
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks  

Pick 1-2 Movements To Practice For 10-15 Minutes

A) Handstand Push-Ups (Any Style)
B) Rope Climbs (Any Style)
C) Handstand Walk/Wall Walks 
D) Ring/Bar Muscle-Ups
E) Double Unders
F) Any Odd Object Movement 

3 kierrosta
A1) DB shoulder press istuen x10
A2) DB hauiskääntö x10
A3) DB kulmasoutu x10+10
A4) DB penkkipunnerrus x10

3-4rounds:

5 OHS (2s pause, max 60% of 1rm)
10 snowangel

2rds
20 mountain climbers
10 single leg deadlift
20 plyo jumps
10 side plank punch thru

WRK(30)
100 heavy jump rope/jump rope/double unders
200m run
80 air squats
200m run
60 db single arm strict press
200m run
40 kb/db/bb straight leg deadlift
200m run
20 hand release burpees
200m run

Finisher
50 double crunch
1:00 samson

3 - 3 - 3+ @70-80-90%
laske painot: 90% of 1RM

-T2B, toes to rings
-handstand strength (wall walk)

1 min: row
2 min: bike
3 min: ski
4 min : assault bike

45sec work and 15sec rest