Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

25 min:

• hi-hang power snatch triples

Row

1000m 5k Avg pace + 500m As Fast as You Can.

Work/Rest 1:1 or with partner.

Score : Avg pace

15min
3-6 tiukka leuanveto
10 raaka rinnalleveto riipusta 45/30kg
20 cal laite

For time :

21-15-9 Pull-ups

Rest 1:00 Between Sets.

Strength (load)
Floor press 5RM + AMRAP @ 90%

How did it go?

Metcon (reps)

“Death by burpees”

Accessory:

3 Rounds for quality

15-12-9 reps of:
Ring push-ups
Strict pull-ups on rope

rest 3 min

24-18-12 reps of:
Push-ups
Supine ring-row

Extra:
Spend 10-20 min stretching/rolling!

Metcon (time)

21-15-9 reps for time of:
Push-ups
Snatches 50/35kg
*50 Double unders after each round

Timecap: 12 minutes

Accessory:

Banded press, 100 reps - light
Banded pull apart, 100 reps - light
1-Arm plank, 4 x 15-30s/arm

Metcon (time)

”WW -karsintalaji 3”

For time:
50 Deadlifts
50 bar over jumps
50 HPC
50 Bar over jumps
50 Front squats
50 Bar over jumps
50 STOH

M: 60kg N: 40kg

Timecap: 25 minutes