M)
3 x Chin Up
20 - 1 Inverted Row

F)
40 x Banded Ring Dip & Ring Row
4 x Circle Run
30 x Banded Ring Dip & Ring Row
3 x Circle Run
20 x Banded Ring Dip & Ring Row
2 x Circle Run
10 x Banded Ring Dip & Ring Row
1 x Circle Run

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Metcon/Metcon-comp(12)
20-15-10
reverse burpees
pull ups
cal row/airdyne

4x1 bench or strict press(10)

Finisher
2 min samson
50 cross crunch
30 w raise

50-35-20 reps of:
Wall balls
Pull-ups
Double-unders

Three rounds for time of:
Row 500 meters
Run 400 meters

5 sets:

10 Tempo Squat press outs @ 3211 https://vimeo.com/155587996

50ft (25 forwards + 25 backwards) stiff legged bear crawl with a band around your wrists

50ft (25 forwards + 25 backwards) side steps with a band around your knees

Ladder Up 13'
2-4-6-8……ect

Snatch
Ring dips

60/40

1RM bench press

3 x Max reps tiukka leuanveto

3 x Max reps etunojapunnerrus

20 Minute EMOM (Alternating Movements)
Odd: 3 Strict Pull-ups or Band resisted Body rows
https://vimeo.com/175147342
Even: 1 Strict Muscle-up on Rings
https://vimeo.com/162485846

Work in pairs
25 ub thrusters 35/25
25 ub power cleans 35/25
25 ub stoh 35/25
25 ub front squats 35/25
10 burpee penalty for breaking a set
and also in transition
150 partner wall balls
50 pull ups
60 sit ups
70 russian swings
80 split jumps
90 push ups
100 jumping squats