For Time [30 Minute Time Cap]:

150 Double Unders, 50 GHD Sit-ups
25 Strict Handstand Push-ups
120 Double Unders, 40 GHD Sit-ups
20 Strict Handstand Push-ups
90 Double Unders, 30 GHD Sit-ups
15 Strict Handstand Push-ups
60 Double Unders, 20 GHD Sit-ups
10 Strict Handstand Push-ups
30 Double Unders, 10 GHD Sit-ups
5 Strict Handstand Push-ups

Every 3 Minutes [Starting at 0:00]:
15/12 Calorie Bike Erg

Starting on minute zero 15/12 calorie bike every 3 minutes

12min work otm
Odd 1min: 6 (3+3) barbell step back lunges
Even 2 min: 3-6 box jumps/step

Warm up(10)
10 jing jangs
10 plyo
10 heel grab
10 knuckle draggers
10 knee grab
10 mountain climbers
10 heels to rear
10 jing jangs

WRK(17)
On the 2:30 x7
12 db ground to overhead
12 plank taps(2ct)
12 v-ups
12 mountain climbers(2ct)

Finisher
60 temper tantrum
1:00 min hamstring stretch

5 devils press (vain 5 kg painot)
10 hyppyä painon yli
15 ilmakyykkyä (vain 5 kg, koska pakara pipi)
Kierrosaika parani 1.45-1.30 :) fiilis kuin pilvessä:)

Run 4400m

A: strict Hspu 4x5@30A-
B: strict SA Kb press 5x2
C: pushups 3xMax
D: banded triceps oh extensions 2xMax
E: banded triceps pushdowns 1xMax

Push Press
3x10, use heaviest weight of Shoulder press
Send off 2:00

15 min AMRAP
10/8 cal bike
8 push ups
6 Wallballs 20/14
4 Power Cleans 135/95

2 ROUNDS FOR TIME OF:
20 PUSH UP
40 TOES TO BAR
20 HANG POWERCLEAN 40/30 - 30/20

4 rounds for time
200m row
8 strict press (75lbs)
10 wreckbag reverse lunges (35lbs)
10 HRPU
:45 second rest