Mobility

15m Handstand walk (4 wall climbs)
15 ab rower roll outs
5-8 strict chin ups.
15 push ups

6 min Emom
2 Clean and jerks @60-70%

15 Min EMOM
2 Snatches each min building up from 60-90%

15Min EMOM;
1. 3-6 Ring MU
2. 8-10 Burpee box jump over.
3. Rest

For time;
Run 1600m (Löyly rig and back) bike 4km as sub
100 db snatch 22.5kg /15kg
80 step ups 22.5/15kg
60 pull ups
40 burpee box jumps

Time Cap 28 Mins

4 ounds for quality;
8 strict hspu or 10m handstand walk
12 strict t2b
10/10 DB row (ahap)
14 pistol squats

Time cut off 17 Mins

3 rounds
12 alt bodyweight rdl's
6 inch worm with push up
3+3 lunge elbow to floor strech
then 2 sets of
10 step back lunges
6 box step ups
3 burpees
then 1 sets
10 weighted step back lunges
6 weighted box step ups
3 burpee

5x2 (85%)

For time:

3 rounds
12 power clean 60/40kg
24 wallball
48 DU

(Target under 10min, Time cap 15min)