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

Ring Dip / Weighted Ring Dips 3RM

21-15-9
Air bike
Rowing
Burpees

3 kierrosta

30 DU
9 toes to bar

3 min lepo

3 kierrosta 20m DB unilateral vala-askelkyykkykävely
9 toes to bar

6x400m run
Rest 30 seconds between efforts
Each set should be within 2 seconds from the first run

A.
Three sets for times of:
2 Legless Rope Climbs (15′)
6/4 x (Muscle-Ups + 2 Ring Dips)
60-Foot Handstand Walk
Rest 2 minutes

kahvakuula komplexi

12 min emom

2 power clean
2 front squat
2 jerk

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)

Five sets of:
Row 1000 meters @ 2 seconds faster than your 5k PR Pace
Rest 45 seconds

AFAP
50 double unders
then
3 RFT
9 hspu
15 ring dips
21 push ups hands off
then
50 du