For time:
50 Wallball,
50 Pull-ups,
35 Wallball,
35 Pull.ups,
20 Wallball,
20 Pull-ups

3 kierrosta
1. min 20/15 cal soutu
2. min 10/7 etunojapunnerrus
3. min 6-8x10m sukkulajuoksu
4. min 15 venäläinen kahvakuulaswingi

Front squat Four sets heavy Eight repetition set.

Btw sets perform 10 V-Ups& 10 Superman.

SO 3:00

Row 300/250m, then
amrap Burpee over Rower

3 sets
50 DU
8 Strict pull up
10 reps double DB/KB box step overs
rest 30 sec

TC: 15 min

2x20kg // 2x 15kg

For time:

50 front squat 45/32,5kg
35/30 cal row
50 back squat 45/32,5kg

3 rds for time
Hang cluster 12 reps
Burpee pull-up 12 reps

L1: 42,5/ 30kg // normal jumping pull-up
L2: 50/35kg // jumping c2b

TC: 8 min

EMOM 10:
ODD Minutes: 10 Deadlifts @100/70kg
EVEN Minutes: 10 Bar Facing Burpees

• Rx+: 12 Reps of each Movement

2 clean pulls + 2 squat cleans + 2 split jerks

4 sets with same weight
70-75% of 1RM
-no need to be TNG, you can drop between the reps
-rest 90 sec between

Alternate;
1. 10 banded OHS
2. 20 jump lunges
3. 10 strict T2B
4. 10 push ups