2-2-2-2-2 conjugate shoulder press
max rep press @70% heaviest set

Muscle up strength:
Competitor: 3 sets max reps (90 sec rest)
Intermediate: spotted ring muscle ups
Beginner: pull ups or chin over bar holds

6min EMOM:
Competitors: 1-2-3-4-5-6 kips into 1 muscle up
Intermediate: spotted
Beginner: alternating: kips on rings and banded drills

WOD:
AMRAP 6 minutes
1-2-3-4-5-6.....
pull up
press up
squat

TTB skill:
Competito:r 3 sets of max reps (1 min rest in between)
Intermediate: kipping straight leg raise to target (upto 5 reps)
Beginner: 10 bar kips and 5-10 hanging curl ups

WOD:
25 min EMOM
1. 10 deadlift
2. TTB
3. Double unders
4. Box jump overs 30/24"
5. 100m run

Back Squat
All Sets completed “On the 2:00”
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%

Partner Murph
1 Mile Run: 4x400m relay
100 Pullups
200 Pushups
300 Squats
1 Mile Run: 4x400m relay

Timecap: 40 mins

Both partners will alternate 400m runs until 1 mile is complete to start and then to finish the workout. Partition the reps however you like, but partners must finish 100 pullups before continuing on to pushups and so on. Only one partner works at a time.

Power Clean + Front Squat + Push Jerk
Build to a Heavy Complex

WOD

4 rounds for time of:
15 mtr overhead walking lunge
25 Anchored sit-ups ADV: GHD
Men: 50 kg
Women: 35 kg
Both exercises in this workout challenge the midline. The overhead lunge should be relatively heavy, possibly requiring 2-3 sets to reach the full distance each round. Avoid the GHD on this one if you don’t have previous exposure to it.

3-5 rds:
40m Sandback carry (70/45kg)
40m Push sled (~+80/55kg)
40m OH walk (~70/45kg)
40m Pull sled (~+80/55kg)
(rest as needed)

"Omatoiminen WOD"

A.
2 rds:
Run 400m
12 Air squat
6 Push up
12 Sit up
6 Ring row

Mobility...

Thruster/C2B technique...

B.
3 RFT:
400m Run
21 Thruster (42.5/30kg)
15 Burpee over bar
9 C2B

C.
Cool down:
Easy run/walk 3-5min.
Stretch/foamrolling

But kinda like hill sprints...

First,
In teams of three complete one of the following

2000m row
1750m ski
1.0 run

Each team member must complete 20 steps farmers carries (>30) and 20 steps crawls before their next turn conditioning.

Then the fun starts:
Every (wo)man for themselves

100 Goblet squats (>20)
50 OH Slams (25/40)
100 TRX rows
50 box ups (20/24)
100 hollow rocks

Then pick one of to finish off

250 row
225 ski
0.12 run

Call it a day.

tempaus + "snatch balance " RM
1+1@95%
1+1@90%

rive + raakatyöntö + työntö RM
1+1+1@95%
1+1+1@90%

Etukyykky 2RM
2@95%
2@90%

Suorinjaloin mave 3x4