30min amrap
40cal row
12 bob db 2x22.5
50 Du

Ring pull-ups sets of 3
Weighted pull-ups sets of 3
Strict pull-ups sets of 5
Ring dips sets of 5

E3MOM x 3
max SHSPU

20min emom:
1min on/1min off
Deficit hspu max reps + normi hspu max reps, loppuaika minuutista kepillä pystäreitä.

80 min

1.Conditioning
A. For time, with weight vest 6 kg:
800 m run
50 burpee
100 amsu
150 m lunges
800 m run
Time: 24.15

B. 15 min row & bike

Rest day at Helsinki

A: Practice Handstand 10min
B: 8x triple jump
C: Sandbacka over Shoulder 8x3 @40kg
D: 5rnft
10 Sandbacka squats @40kg
15 Rkb swing @20kg

E2MOM 12min:
10 KBS alt hands
20 russian twists

A.) Every 3 minutes BS

2 reps: V2
2 reps: V2-V1
2 reps: V1
1 rep: V1
1 rep: V*
1 rep: V*

B.) 4 rds for time
Kipping HSPU 16
Alternating Pistols 16 reps

C.) Conditioning Amrap 12

Double DB hang snatch 10 reps
Burpee 12 reps
Row 14/12 cal

2x20 // 2x15kg

-Goal around 4 rds
-remember to do full extension on burpees as well, no quarter reps :)

KB C&J with 2 KBs