5 Rounds for time:
10 Ring dip
10 Power clean (60/42,5)
1min rest

8x20/10s

Every 90s x 6
1 Squat clean + 2 split jerk @ 70-75%

A1 Bench Press 5
Rest 180s
A2 Gorilla row 5+5
Rest 180s

10x
2min ON/2min OFF

AMRAPs

A. 10/7 Cal. Row
5 Burpee over Rower

B. 7 Toes-to-bar
7 Pushups

C. 10/7 Cal. Bike/Echo
10 KB Swings 24/16kg

D. 4 Devils Presses
8 Box Jump Overs

E. 4 Handstand Pushups
8 Wall Balls

Triset x 3 work sets!

Top Down DB/KB Floor Press x 10 each
Rest 60s
Head Supported DB Rows x 10 each (head support on box, keeps form strict and reduces load on low back)
Rest 60s
DB/KB Shrugs x 10
Rest 60s

15 min skills for HS walk:

5+5 raises to free HS or against the wall - use both legs to jump up
10 weight shifts back against the wall
7-10 in&out walks - legs on the box
2-5m HS walk/assisted HS walk/wall walks

Julle

5 x 3, Climbing

Go Every 2:30

Pystypunnerrustabata

*Tyhjä tanko tai kevyt paino

6min Amrap

2-4-6-8-10...
Pystypunnerrus tyhjällä tai kevyellä tangolla
30 Tuplaa / 60 sinkkua