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 heavy

B,
Teams of 3 - for time:
100 Ring Muscle-ups
100 Kettlebell Hang Clean & Jerks, 24/16kg
Sled Push, pick load, 1000 m

Sled Push- moderate

Accumulate the total reps in any order.

Complete in teams of 3. Share the work any way you like.

One person works at a time while the other 2 rest.

Goal
25 mins

C,
3 rounds for quality of:
8 L/8 R Single Arm Dumbbell High Pulls, pick load
20 Band Pull Aparts
10 Scap Push-ups

Single Arm Dumbbell High Pulls- light

Rest as needed between rounds.

1) Row 14
2) WB 12
3) DU 40
4) V-up 5+5

Skill practice

6 x 5

2 toiston maksimi sumo dead lift

A,
5 rounds for quality of:
Monostructural Cardio, 3 mins
8 Deadlifts, 75% 1RM
Monostructural Cardio- RPE 6-7/10; bike or row

B,
Complete as many rounds as possible in 12 mins of:
10 Goblet Lunges, 32/24kg
10 Kettlebell USA Swings,32/24kg
10 Alternating Kettlebell Gorilla Rows, 32/24kg

C,
Run 800 m

This is an all out effort for time.

D,
3 rounds for quality of:
10 Wall Planks
10 L/10 R Side Plank Reach Throughs
10 Dumbbell Bent Over Flies, pick load
Rest 1:30

Find your 1RM Thruster

10-8-6-4-2-1

A: Box jumps x30
B: Bench press 5-5-5+
C: WPU 5-5-5
D: 30° incline db bench press 3set
E: OH triceps cable extensions 1xMax
F1: Leg extensions 2set
F2: Db shoulder flys 2set
G: Back extensions 2set

Voima
E2MOM, 4 rounds
6-10 strict pull up
* -matala tanko*

WOD
EMOM 16:
Minute 1 | 6-12 Wall ball
Minute 2 | 10-20 shoulder tap
Minute 3 |6-12 up down
Minute 4 | rest