10 Min EMOM of:
BB Low Hang Squat Snatch 80-85% (Heavy) 2 reps

run 800 meter

5 RFT
400m Run
10 Thrusters 50kg / 35kg

EMOM 30'
0-10
6 HSPU
6 Strict Pull Ups
10-20
6 TTB
10 Pistols
20-30
10 GHD
6 Ring Dips

4x Máx HandStand Push Ups Strict
90 sec rest

60m sprints - on track - rolling - 8x60 - range - 8.2 - 7.63 - avg 7.78

Intervals 2min on/1min off
A) 250/200m row
10-15 wall ball
AMRAP wall ball squat clean

B) 250/200m ski
10-15 front squat 40/30
AMRAP Power clean 40/30

1: 12 wallball
2: 1 max ub set of ttb
3: 40s shuttle run
4: 1-2 rope climb
5: rest

For quality:
20 Strict Chest to bar pull-ups (pronated grip)
20 Strict Wide grip pull-ups (chin over) (Pronated grip)
20 Chin-ups (supinated grip)
*Each time you break 5 push-ups + 10 air squats
Sx: If you will be breaking more than 3 times per pull-up variation do 2-3 push-ups + 4-6 squats
*Use a band or put your foot on a box to assist so that you can do each pull-up variation in 3-4 sets max.

Tiesittekö että, Tukaanin nokka muodostaa puolet linnun koko ruumiin pituudesta.