3RM

70kg

50 box jumps
50 jumping pullups
50 kettlebell swings 12kg
50 walking lunges
50 knees to elbows (high knees)
50 push press 16kg
50 wall ball 6kg (3kg)
50 burpees
50 DU

28.56

row 500m burpees 5 DU 50
row 400m burpees 10 DU 40
row 300m burpees 15 DU 30
row 200m burpees 20 DU 20
row 100m burpees 25 DU 10

21.24 rxd

EMOMx8: 1 Legless Rope Climb

45kg

Then max reps for three efforts @ 35kg

10/7/8

2000m row (1000m)
150 Wball (n.60)
100 Abmat (50)
50 burbee (25)
Kaverin kanssa

5RFT

Run 400m
15 Overhead Squats @ 30kg

20.14 rxd

21 Dips
21 OHS #95
21 Push ups
Row 400M
15 Dips
15 OHS #95
15 Push ups
Row 400M
9 Dips
9 OHS #95
9 Push ups
Row 400M

EMOMx5: Muscle ups Practice - The idea here is to move better. More reps are not better...better reps are better. Try to keep your legs straight throughout the entire movement and catch higher in the dip.

using half max deadlift, do 15 reps of clean for time. rest as needed then do 12, rest, then 9.