5 rounds for time
25 russian kbs
20 pushups
15 kb hang powercleans
10 strict pullups
5 shuttle sprints
TC 18 min
5 sets
3 min bike or row at moderate pace (nosebreathing only if possible)
10s Transition
1 min deep lunge hold (30s each side/scale up with KB in gobletposition)
10s Transition
1 min standing KB OH hold (30s each side)
10s Transition into next round
Hill Sprints
2 rounds
5x30-50m sprint / walk back to start 70-80%
Rest 2 min
3x30-50m sprint / walk back to start 80-90%
Rest 2 min
1x30-50m sprint / walk back to start 90-100%
Rest 2 min