30 min with a consistent pace:
50 flutter kicks
50 KB Split stance chops
50 Slam ball
50 Air squats
- Rest 1min between rounds-

Kyykky 3x5x85%
Etukyykky max3
Voimapyörä 3-5x8-15

For Time

3 rounds
25 Db jerk
50 du
25 db box step over
50 du
@15/10kg
Scaled : 25 du

20 min AMRAP:
2 Muscle ups (rings)
4 Handstand pushups
8 KB Swings 32/24kg

Alternate for 4 rounds, rest as needed:

5 Press in Split, RPE 4-5

Strict C2B, RPE 4-5

8 Intervals,
new every 4th minute

A) Sled Push 50m + Run

B) Assault Bike 15/10 Cal. + Run

C) Row 18/13 Cal. + Run

D) SkiErg 15/10 Cal. + Run

Metcon FT
12-10-8-6-4-2, 12 min CAP

Cleans 45/30 kg
Ring Dips -> Dip Stn -> Pushups @ deficit

Back squat 5x5
Tempo 5s down, 5s at bottom, 1s up, 1s at top

Emom3 x 4
Bench press x 3
Hidas lasku alas, 2 sek nopeasti ylös
50%

Every 3min

6x5 @3102

Good posture!