Split jerk: 3x1

EMOM 7
3 ring mu - 4 bar mu -> 4 banded bar mu

Every 5 minutes for 5 rounds:

10-8-6-4-2

pull ups

wall ball

After party:

3* max rep strict HSPU into kipping
90 sec rest

100 lateral raises in as few sets as possible

7 rounds, 0:40 on, 0:20 of

box jumps
tng power clean + push jerk 50-60%
weighted sit ups

row 1000m
run 800m
row 1000m
run 800m
row 1000m
run 800m
row 1000m
run 800m

Three sets of:
Good Mornings x 6 reps @ 3011
Rest 60 seconds
Alternating Reverse Backrack Lunges x 12 reps
Rest 2 minutes ~ sets.

Sama tanko molemmissa liikkeissä - semmonen paino jolla liikelaajuus on hyvä eli rohkeasti painoa pienemmäksi!!
Merkitse Lungesit.

Strength: 10 mins to complete 10-8-6-4-2 unbroken pull ups (weighted if needed)

Wod: “Annie”
50-40-30-20-10
Dus
Sit ups

Strength: any pull up is allowed , if they are a strength wear a weighted vest or go strict

Wod: ho hard and fast , aim to go unbroken on this Wod.

EMOM 12 min

5-10 Pushups (about 50% of max reps)
45" Single Arm KB Lateral Box Step-overs

AMRAP 20 min (team)

21+21 m Wheelbarrow
7 Burpee Unders (burpee + crawl under team-mate's plank)
14 Suitcase Deadlifts (80/55kg)
21 Double-Unders (you-go-I-go, scale to --> SU x 3)

Takakyykky 3RM
1 x max reps @85%
Kuminauha hypyt
6x2
Varpaat tankoon 50kpl