2-3sets:

10+10 Db row
10 Db bench
15-30s hollow hold

10 rope climbs
20 burpee box jump-overs
30 overhead squats (35/52,5 kg)

Scaled WOD
3 rounds for time with a partner:
10 pull-to-stands
12 burpee box step-overs
20 overhead squats 

EMOM 20
A) 2x10kg DB boksille nousu
B) 4kg ball admat sit-ups
C) rest
D) air bike
E) ring row

3-5sets:

10m kb fr walking lunge @24/16kg
5 kb thruster
10 pull up / scale up --> c2b

rest 2min between rounds

SCALED: scale rep scheme / or 10 seated low bar pull up

3-minute Row + 3-minute Run/Bike

2 rounds
10 Hollow rocks
5m/side KB rack duck walk
10 KB Seesaw presses
5 Kneeling jumps
+
3 rounds @ increasing pace and load
2 Power clean and jerks
3 Bar muscle-ups
4 Box jump overs
3 Burpee pull-ups
2 Shuttle runs
60-second Air bike between rounds

1k air runner
1k ski
2k assault bike
20 strict pull up
1k air runner
50 burbee
1k assault bike
1k row
1k air runner
40 lunge
1k assault bike
100 wallball

3 rounds for time

• Row 500 meters
• 15 ring dips
• 5 bar muscle-ups

Goal Upper-body endurance. Aim to finish in 10-14 minutes.

If you are efficient at a high volume of unbroken ring dips and bar muscle-ups, this workout is going to be about the row. Other athletes will be limited by upper-body endurance. The row and the ring dips will compound, making the bar muscle-ups more difficult, so technique is key to staying efficient.

Aim for a hard effort on the row, finishing between 145 and 205. Aim for a consistent rep scheme on the ring dips whether that's unbroken, 10 and 5, or 3 sets of 5, and an unbroken effort on the bar muscle-ups.

Heavy lunges 10-8-8-4

Deadlift 8-8-6-6

2000m pace: 1:48-1:55/500m
Rest 1:30
500m pace: lowest that you rowed 2000m.
3x
Rest 1min between sets