Vauhtipunnerrus 1 RM

4 sets:
20 steps DB Death march

10 Incline DB bench press
10 Tall Kneeling Banded Good mornings

*He demonstrates 2 foot positions in the video, choose which ever feels more comfortable or you can alternate each set. The main take away here is to SQUEEZE your glutes

800m jog/row
20 L-Sit Ups with plate
20 alt db snatch
20 front rack lunges with empty barbell
800m jog/row
0:45 ring plank hold
10 burpees

For time

10!
C2B
Box jumps 30/24"
Cal. Row

5 rounds
5 weighted scapular depressions https://vimeo.com/175180445
5 cuban press https://vimeo.com/176091666
10 alternating "I's & Y's https://vimeo.com/176091658

3-5 round for quality
15-20 GHD sit-ups
3-5 rope climb
10 m hevy sled pull

4 rounds for quality

10 x squat
200m run
15 cal assaultbike
20 x abmat

3 RFT:
-10 Dead Lift (275/185)
-50 II Unders
-10 HSPU
-50 II Unders

Post
-3 Minute Total Plank
-1 Minute Total L-Sit

** 1st handstand pushup, so good milestone.

tempaus hyppy + tempaus

10 x 1+1@50-65%