For time

3 RDS
200m Run
30 Goblet Squat 16/12kg
30 V-ups

2 RDS
200m Run
30m kb utfall 16/12kg
30 push-ups

1 Round
200m Run
30 kb Thrusters 16/12kg
30 burpees

5 rounds otm

min 1. 3-5 ring dips
min 2. 5-7 strict chest to bar pull ups
min 3. 7-10 kipping toes to bar

Ring dip scaling options:
Scale down:
-eccentric (negative) ring dips or ring push ups.
Scale up:
- add weight.

Chest to bar pull up scaling options:
Scale down:
-eccentric (negative) chest to bar
Scale up:
-add weight

Toes to bar scaling options:
Scale down:
-Knee raises
Scale up:
-What about ankle weights?

You can allways also scale the number of reps!

EMOM20: Each minute is 30-40 sec work / 20-30 rest
L-Sit Chin ups (Palms facing in)
Ring Push-ups
Hanging Lsit flutter kicks
Wall facing handstand hold

5 x Joka alkava 2,5 min

10 m 2 x KB front rack lunge
8 toes to bars

EMOM 12

C&J

EMOM 20
1. 6-10 DB box step ups
2. 6-10 DB snatch
3. 6-10 DB thruster
4. 6-10 Burpee
5. Rest

Accumulate 3:00 in an overhead Yoke hold.
You choose the weight.
If you don't have a yoke substitute heavy kettlebells

Rest as needed.

Accumulate 3:00 in a clean grip axle bar top of the deadlift hold. Be conservative here, this get's very tough fast.

*If you don't have an axle bar or fat grips do plate pinches with 35/25# bumper plates.

Tempaus 2x4

Every 5mins Complete the Following x 3 Sets
Row 400m
16 Step Ups (24/20")
10 Kipping Toes To Bar

*5mins should be sufficient time to complete the work without pushing too much. If it is not then please scale back the distance of your row.