Shoulders - 20 each arm each set
3 sets

A.
Five sets for max reps of:

30 Seconds of Muscle-Ups or C2B
Rest 30 seconds
30 Seconds of Push-Ups
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds

B.
For time:
Row/Ski 50 Calories
50 Kettlebell Swings (32/24 kg)
Row/Ski 50 Calories

"Gymnastics challenge"
Complete as many reps as possible for each of the following:
2min of MU
Rest 60s
2min of alternating pistols with KB (24/16kg)
Rest 60s
2min of strict HSPU (or L-seated DB press)
Rest 60s
2min of strict supinated grip C2B pull ups
Rest 60s
2min to establish a max effort L-sit hold (only one attempt)

FS + BP (both: 5x3 @ 85% + max reps @ 85%)

Chipper

C&J (1+3) + BS 3x5 @ 75% + max reps @ 75%

1.min 1-5 MU
2.min 10 Box jump
3.min 5-10 HSPU
4.min Assault bike
5.min Rest

30 Burpees for time

21-18-15-12-9-6-3:
Thrusters 29 kg/20 kg
Burpees

1. min 8 burpeet
2. min 12 toes to bar
3. min 8-10 box step over
4. min rest

#Strength
5 @ RPE 8; 2/4 repeat of:

• BB bench press

Run for 50 min. Pk-sykkeet