Ascending Ladder for 7 Minutes:
1 Ring Muscle-ups, 3/2 Calorie Assault Bike
2 Ring Muscle-ups, 6/4 Calorie Assault Bike
3 Ring Muscle-ups, 9/6 Calorie Assault Bike

1 Squat Snatch + 1 Hang Squat Snatch + 3 overhead squat
*Every 90s x 6 sets building in weight

13 min AMRAP

50 cal soutu
40 wall ball
30 pistoolikyykkyä

loppuaika AMRAP HSPU

Skaalaus

40 cal soutu
30 WB
20 pistooli
loppuaika etunojapunnerruksia

Monday
Strength: 20 mins to perform 5x8 back squat@70-75%1rm

Wod: 15-12-9-6-3
Power snatch@40/30
BOB

Wod: go hard and fast pace the 15 and 12s then full throttle!!

Ygig
4-5 rounds
8 c2b
10 thruster
12 Bar over burbee ( open standard)

EMOM 10

*tempaus

korottele joka minuutti

Ring dip 1-2-3-4-5-6-7-8-9 reps

6 minutes ski

Result is meters skiied

Back Squat
5-5-5-5-5-5-5
Every set as heavy as possible.
Send Off 2:00

Tempaus 1x3@75%, 1x3@80%, 1x2@85%, 2x2@80%

Rive + työntö 1x3@75%, 1x3@80%, 1x2@85%, 2x2@80%

Takakyykky 8x3@88% (jos kulkee vikalla max)

Korkea te-veto 3x3@75%