For time:

50 burpees
400m run
50 push-ups
400m run
100 lunges
400m run
100 air squats
400m run
100 lunges
400m run
50 push-ups
400m run
50 burpees

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

WRK(20)
On the 4:00 x5
10 leg raise/toe to pole/toe to ring
20 plyo jumps or step ups
20 sit ups
40 jump rope/heavy rope/double unders

Finisher
50 round the world abs
1:00 hamstring stretch

Complete as many rounds as possible in 30 minutes of

• 20 dumbbell weighted lunges
• 20 dumbbell shoulder presses
• 200-meter row

Use a pair of dumbbells totaling roughly one-third your body weight.

Hyvää Juhannusta Kaikille :)

4 rounds for time:

12reps double DB hang squat clean
12reos burpee over bar
12reps double DB push press
10es sit tru

3x 15reps DB curls 7.5kg
4x
15reps narrow grip shoulder press 20kg bar
15reps bend over rear flye 5kg db

"competitior:

strict muscle up into muscle up eccentric(1-3 reps)

or

muscle up eccentric (5-10 reps) rest as needed in between

Fitness:

10 rounds

1 eccentric pull-up
1 eccentric ring dip

Circuit

Every 90 sec perform the reps on each station:

1,5-10 russian press ups (regular press-ups or eccentrics if not) russian dips if russian press-ups are easy
2, 10 box kips
3, rope pull arm over arm from standing but in a strict hinge attempt a min of solid pulls including time to run the rope GO HEAVY!!!!
4, back extensions on swiss ball 45sec
5, 6-8 acher pull-ups or 6-12 archer ring rows

3 rounds

FT:
10-20-30-40-50 DU
1-2-3-4-5 Sandbag over shoulder @150lbs

EMOM 20
1) 1-5 ring MU
2) 10m HS walk
3) 1 -2 rope climb
4) rest

FT:

30-24-19-12-6 Situps
15-12-9-6-3 HPC @60kg

• rest 5 min into C2. Conditioning

20s on - 20s off for 5 rounds
a) HSPU
b) Strict pull up
c) Pistol squat
d) Strict t2b / toes to rack
e) rest