"Pineapple Express" Part #A (On the 0:00):
For Time (12 Minute Cap):
75/50 Calorie Assault Bike
40 Strict Handstand Push-ups

"Pineapple Express" Part #B (On the 15:00):
For Time (12 Minute Cap):
50 GHD Sit-Ups, 50' Handstand Walk
35 GHD Sit-Ups, 50' Handstand Walk
20 GHD Sit-Ups, 50' Handstand Walk

"Pineapple Express" Part #C (On the 30:00):
3 Rounds For Time:
400 Row
21 Lateral Bar Burpees

120 min
Warm up + COS 20 min

1.HS practice
- HS Body tightener 3-4x10 s hold
- Body tightener to Wall walk: 3-4x3
- Free standing HS Hold - forearms against block x 3

2.BMU
- Drills
- BMU 3x1 + 7x2 + 3
- BMU x 20

3.BFLY + BCTB
- Bfly 35
- BCTB + kip swing 4+4 x 6

4.Power clean
- Build to challenging but snappy triple
25 25 30 35 40 45 50 52.5

5.Romanian deadlift
4x5 @ Light weight and slow tempo
50 50 50 50

For Time:

50 Cleans 100/70/55kg

Meneekö alle 5 min?

CNJ 5x1
Clean pull 4x2
Front squat 5x4

Row 5-8x1000m
2 mim active rest with assault bike between sets

3 rounds:

5 double kb clean & jerk @32kg
100 Meter Double Kettlebell Farmers Carry

3 giant sets

20 m single arm OH lunge@moderate (change after 10m)
12-16 strict TTB

Rest 2 min btw sets

20 crunches
20 fingers to toes lat
20sit ups
20 russian twist
20 leg lift
30sec. plank
30sec plank left
30sec. plank right
20rep plank elbows and straight
20rep. hands to shoulders

First attempt at movement

For time:
18-15-12-9-6-3
Strict HSPU
step box overs with 2x16kg kb