3 sets
1:00 ring dips
1:00 pull ups
1:00 rest
1:00 push ups
1:00 v-ups

Handstand - Strict Pull Ups x 10
L-Sit - Push Ups x 15
Plank - Sit Ups x 20
3 Rounds for Time
Workout is performed in pairs. Another of pair must remain the hold until other has performed all repetitions on each movement. Change between sets.

Build to daily max 3 rep front squat in 15 min.
•2-3 min rest between sets.

Basic tumbling exercises
-Quadrupedal progressions
-Shoulder Roll progressions
-Handstand Roll progressions
For Quality

1. Sumo or conventional touch and go Deadlift 4x12 - KB Deadlift or Double KB Deadlift to be subbed if form cannot me maintained

2. SL Leg circles 4x5 per leg, per direction

3 min sets 16 minutes

14 min EMOM

Odd: 1-5 Bar MU
Even: 5-7 Thrusters, 40 / 60 kg

6 Rounds of:
10 Deadlifts 60/40kg
10 HR Pushups

3 x 5 70% 5RM (samoilla painoilla)

high hang clean + hang clean + clean + split jerk x 5

E2MOM for 4 mins:
back squat x 10 reps @ 70%