10 <a href='/journal/movements/868'>hollow</a> rock
250 m Ski / soutu
10 tanko <a href='/journal/movements/18'>push press</a> ( kevyt)
8 tanko <a href='/journal/movements/23'>front squat</a> (kevyt)
8 ring dip 
12 sit-up
    10 <a href='/journal/movements/868'>hollow</a> rock

3 Rounds @ 2 RIR

0:30-0:40/side Off-set (FR+OH) carry
8-12/side Bulgarian split squat
0:25-0:35/side Copenhagen plank

3 rounds for completion:
40m SB bear-hug carry
40m OH plate carry
40m backward lunges

8+8 single leg ground-to-overhead *plate

10m flamingo stretch

5-8 kneeling box jumps

4:00 ergo

8+8 plate windmills

20 handstand shoulder taps

8-10 plyo push-ups from plates

4:00 ergo

10 lat pull down

5+5 xiao pengs

0:45 plank hold

4:00 ergo

Ring rows
10-9-8-7-6-5-4-3-2-1

Push-ups
20-18-16-14-12-10-8-6-4-2

Air Squat
30-27-24-21-18-15-12-9-6-3

1:30/side Couch stretch

1:00/side Pigeon stretch

10 reps Jefferson curls

1:00/side Kneeling hip flexor stretch

10 reps Supine scorpions

10 reps Prone scorpions

5-5-5-5

Go every 2:00

Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
Lunge flow – Work through variations 2-3 times
3-5 Scapular swimmers (prone position)
+
2 Rounds
5 Inchworms
6-8 Scapular pull-ups
8 Scapula push-ups
10 Box step ups
+
2 Rounds
8 Box jump/step downs
8 Tension swings
3-5 Supine kipping pull-up drill (hollow hold + hip snap)
3-5 Single kipping pull-ups (focus on max hip thrust)
+
Barbell warm-up, 1 to 2 rounds @ empty barbell
3-5 Snatch deadlifts
3-5 Hang muscle snatches
3-5 Hang power snatches
3-5 Strict presses
3-5 Front squats
3-5 Push presses
3-5 Thrusters
+
Build up to workout weight for Power snatch and thruster
* Few short sets of wall walks, box jump overs, and chest-to-bars between weights
+
EMOM 5 @ Workout weight
1) Run @ workout pace
2) 2 Wall walks + 4 Power snatches + 6 Box jump overs
3) Rest
4) Air bike @ workout pace
5) 6 Thrusters + 6 Chest-to-bar pull-ups

Etukyykky kolmen sekunnin stopilla pohjassa (2 toistoa) ja etukyykky ilman stoppia (2 toistoa), joiden jälkeen välittömästi 3 räjähtävää boksihyppyä.
5 kertaa setti läpi kunnon palautuksilla, kuorma noin 60-75% etukyykyn yhden toiston maksimista.

Freestanding handstand hold

– 2:30-5:00 on your hands*
* Give yourself no more than 10 good attempts to accumulate the time

Movement options.
Handstand hold → Facing the wall → Facing away from the wall → Box pike HS position (from the drills above) → Plank hold shoulder taps (for 1 to 2-minutes)