A: Superset x3
Dips xMax @1111
1min rest
Strict chin ups @1111 xMax
1min

B: 5min amrap:
DB Burpee box step overs

C: 3 rounds(optional)
Hanging leg raises x10
Star plank x30sec/each leg

1 clean + 1 push press + 2 jerks
Build up to a heavy set.
2 x same weight before adding more weight

On the 0:00... "Tres Leches" Part #1:
30 Clean and Jerks (60/42.5)

On the 10:00... "Tres Leches" Part #2:
30 Kipping HSPU
30 Bar Muscle-Ups

On the 20:00... "Tres Leches" Part #3:
1.6km Run

Track all three completion times. Score for the day is the sum of the three. Every second counts.

Push press 5x3
CNJ 5x2
Back squat 5x3

A: 5rounds, 60sec on, 60sec off
4 double kb dead lifts
10 double kB clean
6 double kb thrusters

B: Row 3x1000m, rest 1:1

For Time:
Bar Muscle Ups 15 reps
1:00 rest
Bar Muscle Ups 12 reps
1:00 rest
Bar Muscle Ups 9 reps

Team of 2

10-20-30-40-50
Snatch 50/40

Burpees Over the Bar
Chest to Bar

70s on/ 170s off
20s AirRunner or AssaultBike
6 TNG Dumbell snatch
+ AMRAP Burpee (jump 10cm to target)

Go hard with runner or bike, dumbell weight M: 35-25kg F: 25-15kg. For the dumbell, it should be heavyish, but you need to be able to go TNG ( change hand on the way down) and go fast on dumbell.

"Vähän niinku holleyman muttei kuitenkaan"

30 RFT

5 C2B
3 Strict HSPU
1 snatch 70/50/35kg

TC 40

5 Super Sets

10 -15 Triceps press one Dumbell behind neck
15-20 Strict TTB

Rest as needed btw sets.

ps metukka ekana