4 rounds
10 ring dips
200m run
15 wall balls 9kg/ 6kg

6 min EMOM
odd 3-6 strict HSPU
even 3-6 L-pull up

No workout today, Enjoy!

For a time;

21-15-9

Thruster @95lb
Pull-up

du harjoittelua
pystypunnerrus 7 kertaa raskas
20x5 tiukkaa leukaa
5x20 abmat

metcon

3 min amrap
10 kbs
5 du
rest 2min
3min amrap
3 hang c&j
4 kte
5 burpee bar over
rest 2 min
3 box
3 push up
10 abtwist

Power clean
3-3-3-3-3
Reset before every rep.

For time:
60 Wallball shots (20/14)
30 Pullup
40 wallball shots
20 pullups
20 wallball shots
10 pullups

8 ROUNDS

8 thruster @40 kg
8 box jumps
8 burpees

3X5 Front Squat from floor

6RFT
6 HSPU (Deficit)
1 Squat Clean (Heavy)
8 Toe to bar

For time:
Round 1: 6 c2b

Round 2: 6 c2b, 10 burpee ,
Round 3: 6 c2b, 10 burpee ,15, kb swing (32kg/24kg)
Round 4: 6 c2b, 10 burpee ,15, kb swing, 30 lunge
Round 5: 6 c2b, 10 burpee, 15, kb swing, 30 lunge, 50 du