Single Arm Press

3×10 reps
add weight in every set

Single Arm High Pull

3×10 reps
add weight in every set

9 min AMRAP:
21 burpees
15 pull up
9 DB/KB thrusters

L1: kipping pull-up / DB 15 /10kgs, KB 20/16kgs
L2: C2B / DB 22,5/15kgs, KB 24/20kgs

*Goal 3 rounds

3 Mins on : 2 Mins Off (6 intervals total 30mins)

A.
15 Power Clean 50/35kg
10 t2b
Max Burpees

B.
20/15 Cal Row
15 KBS 24/16kg
Max Wall Balls 9/6kg

Post total reps of A + B. Max Burpees + wall balls and breakdown in comments.

Amrap 8

12 Box jumps
6 Strict HSPU

Scaling options for strict HSPU
-Strict pike push up on the box
-push up

4 attempts at a max L-sit hold for time

Post to total as a result

21-15-9
Deadlift
Box jumps
5 push ups EMOM women
10 push ups EMOM men

To pick weight, the set of 21 should be VERY difficult but close to unbroken.

For time

1 legless ropeclimb
1 bodyweight overheadsquat
1 min rest
2 legless ropeclimbs
2 bodyweight overheadsquats
2 min rest
3 legless ropeclimbs
3 bodyweight overheadsquats

The barbell must be clean & jerked from the floor. Scale weight to something you can handle safely.

(and legs, and shoulders)
3 Rounds for time:

15 TRX Pike
15 Hanging Knee Tuck (fat grips if do-able)
15 TRX Row (benchmark style lean)
15 KB Goblet Squat (holding sides of handles)
50/ Mountain Climber

Finished early= 100m ski erg sprint repeats

15min cap

18min

5 rounds
min 1. 5-10 kipping pull up, unbroken, stop when you lose the swing
min 2. 12 wallballs, 20/15 lbs
min 3. 5-10 x kipping toes to bar, stop when you lose the swing
min 4. 12 burpees
min 5. 5-10 kipping chest to bars
min 6. 12 sumo deadlift high pull 40/30 kg
All together this takes 30 min.

-Kippi
-Kippileuka
-Kippi rintatankoon
-Kippi napatankoon
-Bar MU hypyllä
-Bar MU kumpparilla

-Negatiivinen Bar MU