3 RND:

5 Rope climbs
10 High Box jumps
15 Gymnastic crunches
20 Banded good mornings

2 rounds of:

15 Kipping
10 HSPU
Rest 1min
12 Kipping Pull-ups
8 HSPU
Rest 45sec
9 Kipping C2B
6 HSPU
Rest 30sec
6 Strict pull-ups
4 HSPU

Rest 3min btw rounds

Even though the wod is for time, concentrate on efficiency and good quality movement and reps.

For time:

1:
21-15-9 Ab cal, after each set of ab do max set of pull-ups ( dont rest before or after pull-ups. Go hard with bike)

Rest as needed

2:
21-15-9 Ab cal, after each set of ab do max set of strict HSPU

3-8 ring mu + 3 Narrow grip bench press
Do as a super set.

Rest 3 min after bench press

Back squats 8rm
+
16min emom:
1: Double kb front rack wall sit 30-45sec
2: 20 RKB swing (heavy)
3: Russian twist x10-15
4: rest

Kevennys 20" josta korkealle

7x1+1

5x3@75-85%
3s stoppi alasmennessä hankalimpaan kohtaan

Polven päältä
8x2@60%
Liikkuuu!!!

Varpaat tankoon 4x15-20
reverse hyper 4x15-20

Glute ham raises 3 x 8