3 rounds

6 weighted pullup
6 weighted dip

3x10 1 arm L-sit shoulder press

Clean 3x1

50-40-30-20-10

1. Kaloreita soudussa
2. Burpeita

Max effort axle deadlift
(5-4-3-2-1)-1-1-1
2min rest
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 65%, 2r @ 75%, 1r @ 85%
At this point extend your rest to 2min between sets.
1st. 1r @ 95%
2nd 1r @ 100%
3rd 1r @ +100% (new pr attempt)
Do not overestimate the weights on last set.
Be smart! For real!

Hemträning
For time
10-20-30-40-50 rkb swing
5-10-15-20-25 push ups

5 rft
21 wall ball 12 kg target 2.5m
18 alternating dumbell snatch 24kg
15 box jump 60cm
12 ttb

Mobility

For Time in minutes.

33 Deadlifts (50/30kg)
33 Box Jumps (60/50cm)
33 Kettlebell Swings (24/16kg)
33 Knees-to-Elbows
33 Sit-Ups
33 Pull-Ups
33 Thrusters (25/30kg)
33 Wall Ball Shots (9/6kg)
33 Burpees
33 Double-Unders

WORKOUT
4 Rounds
1:00 min run -moderate
15 KB swings (55lbs)
5 Front & 5 back squats (75lbs)
5 DB press & 5 push press
Abs x 12

This is for total reps.

10 Min Row/Ski Cals
2 Min Rest
10 Min DB Snatch
2 Min Rest
10 Min Burpee
So work 30 on then 30 rest, record total reps.