Two rounds for time of:
17 Handstand push-ups
17 Thrusters 60/40kg
17 Knees to elbows
17 Deadlifts 110/80kg
17 Burpees
17 Kettlebell swings 32/24kg
17 Pull-ups

Push press 3x3 reps
-80-85%

50-40-30-20-10 reps for time of:
GHD sit-ups
2-pood kettlebell swings (32/24)

Timecap 25 min

If you haven't done GHD sit ups in regular basis scale to
-ABMAT sit ups
-or if you have done some, scale the reps to 25-20-15-10-5

21-15-9 reps for time:
DB/KB Thrusters
Pull Ups

Choose a challenging weight that allows you to move fast.

Max distance in 45 seconds in farmers walk,

32/40 kg

1 rep = 1 m

-squat snatches
-control the bar down, no dropping between the reps. Doesnt have to be TnG style, you can do reset between the reps.

Three rounds for time of:
Walk on hands, 30 m
Hold handstand against wall for two minutes
15 Handstand push-ups

Time Gap 16 min

Scale handstand walk to 90 m of bear crawl

5 rounds

min 1. 5-10 kipping pull up, unbroken, stop when you lose the swing
min 2. 5-10 x thruster, 30/40 kg
min 3. 5-10 x kipping toes to bar, stop when you lose the swing
min 4. 5 -10 x strict burpees
min 5. 5-10 kipping HSPU
min 6. 5-10 muscle snatch, 30/40 kg

All together this takes 30 min.

5 rds for time:
30m Farmers carry heavy DB/KB
3 wall climbs

Level 2 scaling HS walk 10 meters

upper body pulling:

1.) Strict chin- up 4x5-8 reps, 60 sec rest
2.) Single arm KB row 3x15 reps, 60 sec rest
3.) Banded low row 3x20 reps, 30 sec rest