For time: (TimeCap 10)

15 push press
8 toes to bar / kipping leg raise
15 DU's / 30 single unders

10 push press
8 toes to bar / leg raise
15 DU's / 30 single unders

5 push press
10 toes to bar / leg raise
15 DU's / 30 single unders

3 Rounds @ 2 RIR

8-12/side Single-leg hip thrusts
8-12/side KB sidebends
0:30-1:00 Sorenson hold

Push press 5 RM

EMOM 21
1) 15 straight arm KBS 32/24kg
2) 20m sled sprint, so light you can run
3) 15 wall ball 12/9kg

Warm Up
3 sets
1:00 cardio (add speed each round)
10+10 banded monster wal
10 banded hip bridges
10-15 band pull aparts / Ring Rows
5 inch worm with push up
5 wall squats
3 barbell snatch grip pp behind neck + 3 ohs + 3 snatch balance

Cool down
2-3 min light cardio
1 min russian baby strech
10+10 shoulder rolls forward/backwards
10+10 arm swings forward/backwards

Cool down
2-3 min light cardio
2+2 min low back / side smash with roller
1+1 min leg across body strech
1+1 min forearm streching
1+1 min pigeon pose strech

Warm up
2 rounds
1:00 Row
1:00 ski
3+3 lunge elbow to floor strech
3 inch worm with push up
10 scap pull ups + 5 kipping + 10 ring row
:30 HS HOLD

then we do 2-3 sets of
:15 Active Bar Hang
5 Scap pull ups + 4 kip to swings + 3 strict/jumping pull ups
:15 Ring Support Hold
5 inch worm with push up

3 rounds:
200m row/ski
1min banded monster walk (back&fort, side to side- glute prep!)
8 front squats (barbell)
8 good mornings (barbell)
20s hollow hold
20s arch hold

15min alkavalla minuutilla

1. 20-30 tuplanaruhyppy
2. 5-10 varpaat tankoon
3. 5-10 yleisliike