4 rounds for time:

2 muscle ups
5 handstand pushups
5 strict pull ups
500m row

results: 17:25, muscle ups get tough

50-40-30-20-10

double unders
sit ups

results: i broke on set of 30 doubles ahhh

Clean 1 RM

Backsquat wave 5,4,3,5,4,3 Every 1.5min for 6 rounds

Opetellaan askelkyykyn tekniikkaa
Tehdään 3 sarjaa - 10 askelkyykkyä per jalka
Lepää sarjojen välissä n. 1 min

400M Run(Row)
1.5 Min. rest
400M Run
1.5 Min. rest
400M Run
1.5 Min. rest
400M Run
100 DU(200 SU)
50 Burpees(15 Burpees)

Cash out:

Bar Hanging L-Sit for time
Bar hang on fingertips for time

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

You must complete all 100 of each exercise before moving onto the next.

10 Rounds :

1 Power Snatch (50/35)
3 Overhead Squat (50/35)
5 Chest-to-Bar Pull-ups

Deadlift
1-1-1-1-1-1-1 (90% 1RM)
225-225-235-255-265-285-300

AMRAP 10 Minutes
7 Burpees
7 KB Swings (70/53) 53
7 Push-Press (115/75) 95

7 + 7

5 rounds for time:

Run 200m
20 Pull-ups
Run 200m
20 Push-ups
Run 200m
20 Sit-ups
Run 200m
20 Squats