4 rounds

12 bentover row
9 push ups
7 shoulder presses
1 min rest

-Käsilläseisontapunnerrusprogressioita (helpot)

-Pystypunnerrustekniikka

-Etunojapunnerrustekniikka

Warm up(10)
10 jax
10 dive bombers
10 plyo jumps
10 plank taps
100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 pigeon per

Workout(20)
8rds
100m run or 100m shuttle run
10 step over-challenge-box jump overs
8 sh to overhead 75/55-challenge-115/85
6 ring rows/pull ups-challenge-3 bar muscle up

Opt(12)
4x1 front squat-tempo 3-2-1-1
3x2 bk squat
1600m walk/run
5x5 superman

Finisher
50 rtw
1:00 quad stretch

5 rounds of:
Max reps strict ring push-ups
Max reps strict ring rows
2min rest

Mark sum of all reps

Three sets of seven reps of pull-ups with false grip

EMOM 16'
1: 7,5 m Yoke carry + 7,5 m sled push
2: 10 One-arm devil press @20/12,5kg
3: 3-5 Wall climb
4: 50 DU

EMOM10': 5-8 Kipping pull up

Ring dip 5x6

Raakatempaus + Snatch Drop, 3 sek pito pohjassa

2+1x70%, 2+1x75%, 1+1x80%, 1+1x85%

"Snatch Balance"

1x3x70%, 1x2x75%, 1x2x80%, 1x2x85%, 2x1x90%

Tempaus otteella, VAPU
1x5x70%, 1x3x75%, 1x3x80%, 1x3x85%, 2x3x90%

Accessory:

pystäri 3 x 8
Jalannostot riipussa 3 x 15

6 rounds

5 handstand push ups
5 chest to bar pull ups
5 overhead squats

TC 15 min