7 rounds of:

Row 200m (all out)
ME -1 MU AFAP

Rest 1:1

Note: This should be a “quick” ME -1 set. Meaning fast to the rings and fast cycle on the rings, but drop a rep (or two) before hitting failure.

Five sets of:
Push Press x 3 reps
Rest 2-3 minutes
Build to a 3RM Push Press

Complete as many rounds as possible in 12 minutes of:
35-lb. dumbbell thrusters, 9 reps
15-foot rope climb, 1 ascent

Post rounds completed to comments.

3xME UB Cleans (full squat - from the floor) @80% of max cleans

5 rounds for time or quality:

10 push ups on 20kg plates(chest touches ground), straight to
20 sec Handstand hold
3 legless ropeclimb
4 Candle-stick lower
5 deadlifts 80%

F Squat - 5x185, 5x215, 5x245, 3x265, 3x285
1000m Row - 3:42
4 Rnds - 5 F Squats (215), 5 DL (315), 5 HCs (185)

Total 120min
A. WU 500m row, 2 rounds: 10 lunges, 10 air squat, 20 abs, 20 backs
mobility

B. Olympics, Jyrkin tunti
BWU
1. Tempaus samoille jaloille 3x20 3x20 3x25 3x27.5 2x30 32.5 35 yli 35 eteen 35
2. Rinnalleveto, x 2 3x25 2x35 2x40 2x45 2x50 52.5 eteen
3. HBBS
4. FS 5x40 5x45 5x45 5x45
5. Ojentajapunnerrus niskantakaa seisten voimatangolla
4x12x10kg

C. Post WO 500m row

Total 90min
A. Gymnastics
3 rounds for quality:
50 DU
15 T2B
15 HSPU (5 - 2 abmat, 40 - 1 abmat)

B. Olympics
1. Tempaus pukeilta
2. Rv nousu max

Tabata row
Rest 1 min
Tabata squat
Rest 1 min
Tabata pull-up
Rest 1 min
Tabata push-up
Rest 1 min
Tabata sit-up

Ninjat
Aikaa vastaan

2 raakarinnalleveto
2 maastaveto
1 köysikiipeily
4 raakarinnalleveto
4 maastaveto
1 köysikiipeily
6 raakarinnalleveto
6 maastaveto
1 köysikiipeily
8 raakarinnalleveto
8 maastaveto
1 köysikiipeily
10 raakarinnalleveto
10 maastaveto
1 köysikiipeily