20 min AMRAP:

• 5 parallette handstand push-ups
• 10 toes through rings
• 15 medicine ball cleans, 20 pound/14 pound

10 min EMOM
ODD 12 kb snatches 24kg/16kg
EVEN 4 TGUs 24kg/16kg

3 rounds
3 strict pull ups
6 kipping pull ups
6 C2Bs
6 T2Bs

5 rounds, rest as needed:

8 Floor seated Barbell Press
8+8 DB/KB Row
10 DB/KB Lateral Raises

RPE 4

Back Squat Ladder
4 - 3 - 2
3 rounds, rest 1-2min btw reps and rounds.
One round = 4-3-2, add load between rounds.
Use max. 20min

10-15 Box jump
10-15 T2B
6-10/hand DB hang squat clean
6-10/hand STOH

6x5 Thrusters, Go every second minute

Lift with good form

10min EMOM:
1) 1-3 Rope Climb
2) 10m KB/DB Walking Lunges (anyhow).

Rest 5min.

10min EMOM:
1) 10-20 Wallball
2) 30-50 DU

9-6-3 toistot

Maastaveto @80%
Maljakyykky
Boksihyppy

Amrap 10 mins
15 T2b
15 m HS walk

Scaled :
10 T2b
3 Wall climb