5 rounds for time of:

Overhead walking lunges, 20 steps 30/45kg

20 sit-ups

20 hip extensions (banded good mornings)

AMRAP in 20′

21 Wall Balls

15 Sumo DL High Pulls 30/42,5kg

9 Toes 2 Bar

1-2 Rounds
12 Reverse lunges, alt
8 Scapula push-ups
12 Box step ups, alt
8 Scapular pull-ups
4 Strict pull ups
8 Handstand shoulder shrugs
+
Bar MU drills – 2 rounds of:
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip extension)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps
+
Practice your footlock (“1st bite”) on the rope
+
Build to workout weight for DB movements
* Practice a few sets of other movements between sets
+
@ workout weight
10/7 (cal) Air bike
6 Single-arm DB clean and jerks, alt
3 Bar muscle-ups
10/7 (cal) SkiErg
6 DB box step ups
3 Wall-facing HSPU
30 Double-unders
4 Single-arm DB devils presses
1 Rope climb

2 Rounds For Time:

34 Push-Ups
45m Sprint
34 Deadlifts (61/43 kg)
45m Sprint
34 Box Jumps (24/20 in)
45m Sprint
34 Clean-and-Jerks (43/29 kg)
45m Sprint
34 Burpees
45m Sprint
34 Wall Ball Shots (9/6 kg)
45m Sprint
34 Pull-Ups
45m Sprint

Power clean 3x6 reps. Touch'n'go

12:00

Alioth online challenge 3

5min amrap 2min rest 5min amrap

A.
50 c2b pull ups
Amrap of 30lbs wall ball shots

2min rest

B.
50 target burpee (6inch)
Amrap of muscle ups

Don't pace too much like I did. 5minute is a short one

kuntopalloslammit x 20
Kieppipunnerrukset x 20
Boksihypyt x 20
Rive 8 x 40kg, 12 x 60
Rengasdipit 3 x 5
Front lever -pidot kuminauhalla

Partner WODs:

Each WOD is 6 Minutes with 1 Minute b/w. Start @ Any station

WOD 1:

30 Double Unders (Sub is singles & divide total by 3)

10 Ring Rows L3 is supine

WOD 2:

10 Tire Flips

10 Burpees with ea one jumping in then out of tire

WOD 3:

10 Sump DLHP

10 Front Squats L3 115/75, L2 95/65, L1 75/55

WOD 4:

10 Evil Wheels

10 KB Lunges 70/55 L3, 55/35 L2, 35/20 L1

1 Person is working while other is holding a plate OH (no resting on your head). Reps only count when someone has wgt OH. L3 45/25, L2 35/15, L1 AHAP

For time:
500-400-300-200-100 meters with 60 seconds rest between sets

3 rounds @ steady pace
12 Prone Cuban Presses
2:00 Assault bike or Run
8 Kang squats
2:00 SkiErg or Row
4 Deck squat to handstand
3 rounds, for quality
20m Duck walk
20 Banded glute bridges
20m Bear crawl
20 Band pull-aparts
20m Monkey crawl