Tabata KB swing & Air squat.
16 intervals altogether, first 8 intervals of KB swings and then 8 intervals of Air squats.

No rest between exercises.

Immediately after 800m run for time

FInd your 3 rep max of the day

Task for today is (again) couch stretch for six minutes each side:

https://www.youtube.com/watch?time_continue=2&v=-ZX1QMTdAC4

For time:
21 deadlifts 102/70kg
21 handstand push-ups
15 deadlifts 102/70kg
15 handstand push-ups
9 deadlifts 102/70kg
9 handstand push-ups
21 deadlifts 143/93kg
50-ft. handstand walk
15 deadlifts 143/93kg
50-ft. handstand walk
9 deadlifts 143/93kg
50-ft. handstand walk

Timecap 9min

4 Rounds for quality;
Max strict hspu or scaled kipping (AMRAP -2)
1 Min continuous strict stick press
1 Min easy row or bike
Rest 2 Mins

So leave 2 Reps in the tank, we want at least 10 so scale as needed

TC 22 Mins

Post total hspu

Nousu raskaaseen ykköseen

6x1

7:30 Bench Press + Metcon
8:30 "Whitten"
9:30 Basic Endurance CrossFit

12:00 Bench Press + Metcon

15:00 "Whitten"
16:00 Basic Endurance CrossFit
17:00 Snatch, Technique
18:00 Handstand Walk technique
19:00 "Whitten"

AMRAP 5

4 hang squat clean @60/40kg
8 burpee over bar

2 Rounds for Time:

15 Power Clean 42,5/30kg
6 Bar Over Burpees
10 STOH 42,5/30kg
400m Run

Find daily technical heavy

Deadlift
1 rep max in 15min