3 Rounds For Time:
30 Wallball 9/6kg
20/14 Calorie Row
10 Dumbbell Box Step-ups (Each Side)

Accumulate 1min Total Hold
Back Extensions on a Box w/pair

5 rounds
10 K2E
8 Push press 65kg/45kg
20 + 20 side crunches

3 Rounds for quality
30s. Handstand against the wall
30s. Push-up
30s. Rest

30s. Hollow body hold
30s. Strict hanging leg raises
30s. Rest

30s. Superman hold
30s. Russian twist
30s. Rest

30s. Bent arm chin hang
30s. Ring rows
30s. Rest

3 rounds
Men 70kg/ Women 50kg
5 deadlifts
5 hang power cleans
5 front squats
5 HSPUs

B) 1 x max reps strict pull up
C) 4 x 2 modified MU negative @0:01 hold + 1s hold each week
D) 4 x 3 Close grip chin up, add weight each week
E) 1 x Max kg Weighted dip
2 x max reps static dips
TAI
F) 5 x 3 banded dips
2 x max reps parallette dips
G) 3krs
12 ring row with 0:02 hold on top
0:30 ring plank hold

Merkitse tulokset muistiin seuraavaa harjoituskertaa varten.

5min with Airbike or Rower:
10sec RPE 3-4, 50sec RPE 2-3

Then 2 rounds:

10 Medball Clean
10 Hollow Rock
10 Box over Jump

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10 Double Banded Passthrough video and/or Shoulder Stretch on a Box video

EMOM 20
1) 5-10 Strict Handstand Pushups
2) 2-5 Muscle-Ups
3) 5 Devils Presses, heavy
4) 15-20/10-15 Cal. On a machine
5) Rest

Build to Heavy Set of 3

On the 1:30 x 5 Sets:
2 Snatch Balances