WARM-UP

5-10min easy Jog/Run. 
Then 3 rounds:
10 Air Squat Cross Kicks video
3+3 DB/KB Windmill video
5 Down Dog to Cobra video

---

CONDITIONING

For time:

200m Run
21 DB/KB Snatch
200m Run
18 DB/KB Snatch
200m Run
15 DB/KB Snatch
200m Run
12 DB/KB Snatch
200m Run
9 DB/KB Snatch

Overall RPE 4

Target: very heavy breathing. 

Loadings: 22,5/15kg, but work with what you got. If you have heavy DB/KB drop the rep scheme.

---

COOL DOWN

5-10min easy Jog/Run with nose breathing only.

5-10 Down Dog to Cobra + Perfect Stretch video

4-5 rounds, rest as needed:

1) 6+6 Seated (floor) DB Press
2) 8+8 Meadows Row video or DB Row
3) 10-20 GHD Hip Extension

RPE 4 to 4+

5min Row, 30sec easy, 30sec hard. Increase the pace each minute.
3 rounds:
15-30sec Banded Lateral Walk video
3+3+3 Wall Squat video
7 Up&Down

---

Hip Flow video or Hip Flow 2.0 video

1-7 Medball Clean
7-1 Burpee over Medball

---

Thoracic Flow video and/or 10 Double Banded Passthrough video

Gymnastics holds

5rounds:

20s ON / 40s off
1) chin over bar
2) ring support
3) top of push up
4) hollow hold

4 x 3 min ON / 2 min OFF
alt. between A & B

A. 3 min Max calories

rest 2min

B. AMRAP3
6 alt db snatches 22,5/15kg
6 burpees over DB

UB-finaali: "Valot sammuu"💥

15-12-9-6-3
Thruster 50/35kg
6
Bar over burpee

6x3 min ON 3min OFF

A)
7/9 Cal
3 Seinäkävelyä
6 T2B

B)
20 DU
6 KP/KK riveä riipusta
6 Etukyykkyä (KP/KK)

20min for Quality
10-12 Double DB/KB Bent over Rows
10-12 Banded Triceps extensions
8/arm Hammer Curls
10-12 Double DB Bench press

For time: you go, i go

Buy in: 60 wall ball

Then 5 rounds:
12 muscle up/c2b/pull up
14 hang power clean 42,5kg/30kg
16 t2b
18 overhead squats 42,5/30kg
20 bar facing burpees

Buy out: 60 wall ball