10 cal SkiErg
8 db snatches
8 box jumps

R5JC

Plate Egyptian Shoulder Rotation
3 x 8 each. Rest 60s.
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Amrap 6 min

8 push press / 15 kg BB
40 single jumps

5 Rounds For Time
100/80/60/40/20 Single-Unders
75/60/45/30/15 Dumbbell Ground-to-Overheads (2x35/25 lb)
50/40/30/20/10 cal Assault Air Bike
30/24/18/12/6 Russian Twists (20/15 lb) (2-count)
20/16/12/8/4 Deadlifts (bodyweight)

5 rounds for time
50/40/30/20/10 Single under
75/60/45/30/15 DB ground to overhead (2x 17,5 / 12,5 kg)
50/40/30/20/10 Assault bike
30/24/18/12/6 Russian twist (10 / 7,5 kg)
20/16/12/8/4 Deadlift (bodyweight)

A,
Weighted Pull-up 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy set of 3.
--then--
4x 3 within 15% of your best for the day

B,
Teams of 2 - 10 rounds, each round for time, of:
5 Thrusters, 52/34kg
10 Pull-ups
Sprint, 100 m

Rest 1 min between each round.

Complete in teams of 2. You go-I go fashion; 10 rounds each.

C,
Complete as many rounds as possible in 6 mins of:
20 Plank Shoulder Taps
Single Arm Kettlebell Overhead Carry, pick load, L 15m/R 15m
10 Scap Pull-ups

EILINEN

tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

40m back carry
2 front squats
3 deadlifts
2 front squats
40m back carry

⭐️🌿⭐️🍀⭐️🌱⭐️

For time:
30-20-10
Toes to Bar
Front rack Reverse Lunge

Directly into...

3 Rounds:
100 Double Unders
30 Overhead Squat
35/25kg

( 15 - 25 )

If we know that your toes to bar sets quickly drops off, let's break things up from the start. Sets of 5 or more reps works great. The best strategy for you will be the on that allows for the shortest breaks.
Lunges are slower movement so this is great place to catch the breath. Relax the fingers and let the bar sit high up in front rack position to make the weight feel as light as possible.
With there being 300 double unders in the back half this workout, taking intentional break may help keep you moving with minimal time between sets. Breaking every 25 - 50 Reps would work well here. -The overhead squat, even at light weight, will be grind. Try to hold on for bigger sets than you want to and work to keep the weight in the heels to avoid needing to regain balance in the feet between reps.