3 rounds:
10+10 Front foot elevated split squat
10 Glute bridge
10 DB squat
-rest 1-2 min between rounds-

30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
1:30 rowing @easy/mod pace
10 reverse lunges
5+5 squat streching + torso rotation
5 push up to downdog pose
5 wb goblet squats
5 wb push press
5 wall ball shots
:30 HS HOLD

Metcon Prep : 1 set

6/8 calories row + 6 wall ball shots + 6/8 calories row + 3-5 shspu

Pick 1-2 Movements To Practice For 10-15min
A) HSPU
B) Robe Climbs
C) HSW / Wall Walks
D) Ring/Bar MU
E) DU
F) Any Odd Objrct Movement

5 rounds
1min KB swing 24/16
1min russian twist (weighted)
1min KB thruster
1min rest

5-8km light run

From Time (30 min time cap) :
100 Double Under
50 Cal Bike Erg
5 Squat Cleans
80 Double Under
40 Cal Bike Erg
4 Squat Cleans
60 Double Under
30 Cal Bike Erg
3 Squat Cleans
40 Double Under
20 Cal Bike Erg
2 Squat Cleans
20 Double Under
10 Cal Bike Erg
1 Squat Cleans

BB @ 102,5/70 kg

Aikaa vastaan

4 x
20 1-käden devils press
10 + 10 1-käden valakyykky
10 sit up käsipaino sylissä

HSPU practice
E3M for 12min(4set)
Beginner
Amrap box Hspu or Pike Hspu
Intermediate
5x Strict Hspu @50A1
Advanced
Amrap strict deficit Hspu
+
Strict pull ups 3xMax