3 rounds
30-60s hanging
10-14 pistol squats to target (box/bench) control tempo.
30-60s hs/wall climb hold
1 min max double unders
rest as needed bwn rounds

Ring Muscle up training
2 x 5-7 reps kip to swing (on rings)
2 x 3-5 reps jumping ring mu from box or floor
3-5 x 2-3 turning on rings with box
Try to achieve some mu for few minutes
or
do emom 5 of : 6-12 push ups
time cap for this whole session is 20 minutes

EMOM 12 (4 rds)

Min 1: 10 DL @50-60% 1RM

Min 2: Row calories 15/13

Min 3: L-hang 20 sec

12 Rounds for Time (6 each)
20/15 Cal Row
15 thrusters 40/30kg

Time Cap 30 Mins

3-2-1-1-2-3
Weighted Pull-up,
Bench Press
as super sets.

"Small"

3 rounds for time of:
Row, 1000 m
50 Burpees
50 Box Jumps, 60/50cm (step down)
Run, 800 m (takkapolun kyltti)

Timecap 50 min

Run 400m,
6 TTB,
12 DB Snatch (22,5/15kg)

Joka 2. minuutilla 5 kierrosta

15/12 cal soutu
10 yleisliike

Perform set every 1 minute 45s total 5 sets.
Front squat x 3reps @80% of 1 rm.

3-4 rounds
10 db snatches alternating hands
10+10m 1 arm db oh lunge walking
10 hardened ring row
rest 2-3 min