15 min recovery pace jog / bike
Every 3 minutes 4 perfect stretches (2 per side)

1) Strict HSPU 3x3
2) HS 3x36s

5-10 Rounds
10 x Triceps Extension Push-Ups
20 x Sumo Prisoner Good Morning
10 x Wide Grip Push-Up
20 x Split Squat (10/leg)

+

Useless Skill #3

WARM-UP

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

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CONDITIONING

For time: 

200m Run
21 Push-Up
200m Run
18 Push-Up
200m Run
15 Push-Up
200m Run
12 Push-Up
200m Run
9 Push-Up

Overall RPE 4

Target: very heavy breathing, go hard with the runs!

Tailoring Options:
Decrease rep scheme to 15-12-9-6-3 or Push-Ups on knees.

---

COOL DOWN

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

5-10 Down Dog to Cobra + Perfect Stretch video

A) 5 x 5 Tuck Jump with soft landing; rest as needed

B) 10:00 AMRAP
10 Cossack Squat (total)
20 Russian Twist (total)
'Good Effort' Handstand Hold

Optional Accessory
CONDITIONING

15-12-9-6

Double DB Up&Down @22,5/15kg
Box over Jump @75/60cm

RPE 3 to 4

5-10min easy aerobic activity
Then 2 rounds:
10m Inchworm Walk
10m 4-Step Walk video
10m Lizard Walk
10m Dragon Squat video

---

Handstand Shoulder Opener video and/or Shoulder Stretch on a box video

100 alternating v-ups (=vuorolinkkari) for time:

TC: 7 min

Wod
For Time
150 Double unders
15 Bar over burpee
10 Power snatch 52,5/35kg

EMOM 14
odd : strict hspu x 4-8 reps
even : Kipping toes to bar x 8-14 reps