WU
6min. walk ja run vuoro-
tellen
+
2rds
8x KB/DB thruster
8x sumo KB/DB DL

Practice
Free Handstand (~10min.)
And then...
Handstand walk (~10min.)

amrap 15
2 man makers
40 single under jump rope
4 man makers
40 single under jump rope
6 man makers
40 single under jump rope
*+2 next reps man makers

15 min EMOM
min 1 - 10 HSPU
min 2 - 10 GHD sit ups
min 3 - 30 Air Squats

Push

Run .25 Mile

15 Min Emom:
3 x Bench Press (min 1)
3 x Ring Dip (min 2)
3 x Strict Press (min 3, etc.)

Run .25 Mile

15 Min Emom:
6 x Incline Press
6 x Close Grip Bench Press
6 x Snatch Shoulder Press

Run .25 Mile

15 Min Emom:
9 x Decline Bench Press
9 x Skull Press
9 x Front Shoulder Raise

Run .25 Mile

5min Row/Bike with nose breathing only

2 Rounds:
20-30sec Active/Passive Hang
5-10 Down Dog to Cobra video

EMOM 25min
10 clean and jerk 20kg
25 du
25 squat
16 kettlebell snach alt.
Rest

150 min
Warm up + COS 20 min

1.MU
- Drills
- MU+A+H 2 x 1
- MU+CTR 2 x 1
- MU 8 x 2
- MU x 20

2.HSPU strength
A. 5 x 5: Assisted lift off + pike push up - 2 x 5

B. 4 x Tough: Box Pike HSPU
- Knees on box 20"
- 9 7 6 7

3.Power clean
A. Build to heavy Power clean single in 15 minutes

A. EMOM10:
1 Power clean @ 85-90% of Max - not done

4.Strength
A. 4 sets:
6 Pendlay rows - 45 50 50 50 kg
Max effort Push ups
- No def. 17
- 15 kg plates def. 14 13 13

5.Metcon
A. 00:00- 05:00
3 Rounds for Time:
10 Double KB hang cleans - 16 kg
10 Burpee box jumps
Time: 4.17

05:00- 10:00: Rest

B. 10:00 >
For Time:
10 Double KB Shoulder to overhead - 12 kg
300 m Row
15 KB STOH
300 m Row
20 KB STOH
300 m Row
Time: 6.24

WEIGHTLIFTING

4 rounds, rest as needed

2 Push Press + 3 Push Jerk + 4 Split Jerk

Find heavy of the day, RPE 4-5