Weighted dip 3 x 5

5 rounds for time, 22 burpees/diamond press ups/sit ups/squats/pull ups. 135lb floor to overhead rep for round between rounds. 35:46.

10-9-8-7-6-5-4-3-2-1 of
Sdhp 50 KG
1-2-3-4-5-6-7-8-9-10 of
T2b

21-15-9 of:
Push ups, KB swings USA 20 kg
Goblet sqs 20 kg

For time 10-9-8-..-3-2-1 reps of:
* Pull-up
* Shoulder press

3 x : 5 OHS, 10 lunges, 10 GHD backs, 8 thruster

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 83%

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 73% of your 1-RM

B.
Three sets of:
Tall Jerks x 3 reps

Immediately followed by…

Six sets of:
Jerk with Pause x 3-4 reps > 3 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
25 30 35 40 45 45

C.
For time:
10 Thrusters (135/95 lbs) 43 kg > 37.5 kg
5 Muscle-Ups
8 Thrusters
4 Muscle-Ups
6 Thrusters
3 Muscle-Ups
4 Thrusters
2 Muscle-Ups
2 Thrusters
1 Muscle-Up
> skaalattu
8-6-4-2 thrusters 37.5 kg
12-10-8-6 pull ups
Result: 6.32 174/183

D.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011 > takareisikone
10 kg 7.5 kg 7.5 kg
Rest as needed
Supine Ring Row x 8-12 reps @ 2111 20" box
8,8,8
Rest as needed

5 rounds for time of:
50 double-unders
60/40 kg clean and jerk, 5 reps

if LM FS test is done do:
BS RM (amount according to FS level)

15-12-9-6-3 Reps of Over Head Squats
(increase the weigh each set)
... 2 Rounds of Cindy between each sets

Cluster 1x3 (60/40) 7 set.