Ring Dip / Weighted Ring Dips 3RM

2 Rounds of:
15 Strict Pullups
10 Wall Climbs + Handstand Pushups (face against wall)
10 Dips

21-15-9
Air bike
Rowing
Burpees

Find maximum weight for 12 reps.

5 rounds for time:
4 x hang squat snatch 40 kg
8 x OHS 40 kg
12 x pull up

20 reps unbroken as heavy as possible.

A.
Every 2 minutes, for 20 minutes (10 sets):
Jerk with a Pause x 1 rep

(dip and pause for one full second, then jerk – then hold for 2 seconds in the receiving position before recovering your feet)

Work with a load that allows you to maintain perfect mechanics for all ten sets.

10 min EMOM 1 liike/min:
10x wallball
20x heilautus
2 min lepo
6 min pitoja
1 min hollw pito
1 min punn asennosta kyynärvarsille
30 sek lankku
30 sek sivulankku
30 sek lankku
30 sek sivulannku tonen puoli
1 min punn asennosta kyynärvarsille
1 min hollow pito
2 min lepo
4 min tabata selkävatsaburpee!

3 rounds, each for time of:
1600 meter run

Rest as needed between efforts.

Record total time excluding rest. Post times for each round to comments.

For time:
1-2-3-4-5-6-7-8-9-10 reps of:
- Decline push ups.
- Strict pull ups.
- Wall ball shot.