Weighted Chin-up 6x3x65%

10 min AMRAP:
75 Double unders
50 Push ups
25 Thrusters 95/35

5 min rest:

10 min AMRAP:
50 Cal Row
50 Wallballs
50 Hang KB snatch 53/35

Rest 5 min:

10 min AMRAP:
20 Double KB G2OH 35/25
20 Cal row

AMRPA 40 mins
5 burpees every 2 mins
100 Deadlifts
100 Wall Balls
50 cal row
100 DB Snatch

3x10 hang muscle snatch

3 Power Clean and Jerk

60min amrap:

• 20cal soutu
• 20 renkaan lyönti lekalla
• 20cal BikeErg
• 10/10 landmine press
• 20cal SkiErg
• 20 torsonator twist

Painot kommenttiin.

50-60 minutes of:

400 m run
3 x 10 Ring swing - 10 Good morning

400 m run
3 x 10 Shoot through - 20 Cossack squat

400 m run
3 x 10 m HS walk - 12 Pistol squat

400 m row
3 x 20 GHD sit-up - 10 OHS

400 m row
3 x 10 Burpee - 20 Back extension

400 m row

Skill: (15 mins )
Kipping pull up/ C2B
Kipping Bar MU

9-15 min:

• 20-30 sec Dead Hang
• 5-15 sec Top Hold
• 20-30 sec Dip Support hold

3-5 x 10 reps @ 4 second descent (eccentric)

-> Scale up to Strict Pullups with negatives after strict are not possible for a total of 10 reps.