5x 1-5 muscle ups with 1 min rest.

WU 500m
Intervals 500m

Strength
1RM Back Squat

Barbell high pull 4x8 reps

3 rounds for time:

• 30 ghd
• 30m HS walk
• 15m ohs walking lunges. (75kg)

5x3 muscleup kumpparilla

Hip & Hamstring series Perform:

3 Rounds of A1) + A2) + A3)

A1) Hip opener
Sit on the floor, place your feet so that you have enough space between them to rotate your leg inwards, without having to move your feet. Try to keep your chest as upright as possible. If you have difficulty keeping your chest upright, then place your hands behind you on the floor to help you stabilise. 10 reps/leg
Demo Video:

A2) KB hinge stretch
Place one foot flat on the bench, try to keep that leg straight. Hinge your hip back, keep your back straight and slightly unlock the knee of the leg that is placed on the floor. Let the KB go as far as possible towards the ground and creating the stretch. 10 reps/leg Demo Video:

A3) Kang Squats
With an empty barbell on your back, go into a slow and controlled good-morning, stay engaged in your core and keep your back straight. From the good-morning position move into a back squat, keep your chest as upright as possible. From the back-squat position, half straighten your legs so that you get back into a good morning. 10 reps
Demo Video:

Eilinen/Lepo

12 min EMOM
min 1 - 1-2 rope climbs
min 2 - 30 double unders
min 3 - 30 sec tripod hold

And then...
Kipping Handstand Push Ups
5x5

6 x 1 deadlift, AHAP

2 x 10 deadlift, n. 65 % of heaviest deadlift