4 Rounds For Time:
15/12 Calorie Ski Eg
100-ft. Front Rack Walking Lunge 43 / 29 kg
50-ft. Handstand Walk

Rest 2 Minutes Between Rounds.

45min laadukkaasti

2min kone
8+8 Vatsakierto
6+6 Dead bug
8-10 Y-Nostot päinmakuulla
8-10 Rengassoutu
2min kone
20 Kevyt kuulaheilautus
8+8 Kuulan siirto lankussa
10 kepillä Olkapäät
10 kepillä Valakyykky

One ARM Supported Dumbbell Row

5 x ( 10 + 10 )

Go Every 3:00

5 RFT:

1 Minute Echo Bike Calories
1 Minute Max Handstand Walk ( 5m Unbroken = 1 Rep )

25 Minutes For Max Load :

Tempo HR Push-Ups 5 Sec Down, Normal Up 6 - 10 Reps
Banded Ab Crunch 30-40 Reps
Bicep Curls, back on wall 10-15 Reps
Romanian Deadlift DB´S 10-15 Reps

A:Snatch deadlift + double power snatch 4x3
B: Hang power clean+ double squat clean 3x3
C: Double split jerk from rack up to heavy

Front squat + back squat 3+5 (rest max 10s after front squats)
2x3+5 110kg
2x3+5 120kg
2x3+5 130kg

DL
6x3
150,155,160,165,170,175kg

6x3min easy pace row,ski,run/walk

Mobility

Side plank Clamshell: 3 x 8-10 each 1s hold. Rest 60s.
+
- Pigeon Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Hang clean + push jerk 6x(2+1) x 75% of clean and jerk 1RM