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400m Run
7 Bar MU (skaalaus: 12 C2B)
21 Burpee

EMOM 10 min, alternating

Even:
2-8 strict dips +
2-8 kipping dips

Odd:
2-8 strict CTB +
2-8 kipping CTB

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Example: 4 strict dips + 4 kipping dips = 8 in total during one minute

Do CTB as long as you can, scale to pullups when you must

2 x Pwr Snatch @ 80%

Wall Ball x10
Pull-up x10
Run 400m

pistol squats
3 sets of 10 alternating

use band or bench if needed

Emom 10 min of:
- 5 Push press @ RxC 60/40 - Rx 50/30 - Sc 40/25 kgs.
- 10 Gob squat 32/24 - 24/16 - 16/12 kgs.

Skills
Practise HSPU

EMOM 12
HSPU x5
Chin-up x5

Walking lunge w/kettlebell 16/8
T2B x10
250m row

Complete as many reps as possible in 10 minutes of:
- Muscle-ups