For time

21 pull ups
21 GHD Sit ups
15 C2B
15 Weighted sit ups
9 Bar Mu
9 TTB

3 rds

15 banded pull down (kepistä ja kumppareista ylätalja)
20 pull apart
10+10 Side crunch kb/db

Tempaus 5x2@75%

Rinnallavedon aloitusasennolla mave + rive taskuilta + rive

(1+1+1)x5x70%

Puolesta reidestä tempaus veto 5x3x100%

Takakyykky 1x3x75%, 1x80%, 1x3x75%, 1x83%, 1x3x75%, 1x85%

Voimatempaus 5 x 3, keskiraskas

AMRAP 30 min with a partner:
100 Calorie Row or Bike or Ski
100 Kipping Pull-ups
100 Burpees
100 Toes to Bar

Goal: 1+ rounds

One person works - split evenly.
Rx+: Chest to Bar Pull-ups

In team of two:
I go you go
3 rnds
20 toes to bar
20 squat snatch 60/40
20 burpes over the bar

AMRAP 13 minutes
Ascending by 1s of:
Bar Muscle ups
Front Squats 60/40

1600 m
purple-red

Basic Endurance 60min

Row 10 min
5 power clean@80%
Ski 10 min
5 power snatch@80%
Bike 10 min
5 Bar mu

3 rounds for quality

12 ring row
12 istuen pystypunnerrus
30 abmat situps

*Muscleup basics
*Hyppymuscleup

1x max reps tiukka leuanveto (kumppari)
2 x 70 % max sarjasta