EMOM 32

1 minute : Handstand Push Ups (Try perform every eight rounds same result, don`t push the limit)
2 minute : 1 Bar Muscle Up + 3 Pull up + Toes To Bar
3 minute : Max reps Unbroken Double Unders.
4 minute : Rest

Pystypunnerrus

3 x 10

3x 800 metres run Moderate pace
rest 3 mins between efforts
3x 400 metres run faster pace
rest 2 mins between the efforts
3x 200 metres run faster pace
rest 1 min between effort
3x 100 metres tun
rest 30 seconds between efforts

Gymnastics Skill + Accessory
EMOM 10:
ODD Minutes: Handstand Hold or Strict HS Push-Up
EVEN Minutes: 10 DB Split Squats + 10 Double DB Rows

Warmup
3 rounds
5 pullups (did 5-4-3-2-1)
5 pushups
5 squats

WOD:
10 min AMRAP

5 Squats (40kg on bar = 88lb)
10 alternating KB snatches at 12kg
15 burpees

3+10

Rest day

3 Rounds @ 2 RIR

8-12/side Single-leg hip thrusts
8-12/side KB sidebends
0:30-1:00 Sorenson hold

60 Box Jump
50 Ball Slam
60 Dips
30 Push up
100 Double Under
800m Run

salute your buddies support each other

Start up(14)
stretch 4 mins

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

3rds(8)
20 jax
10 sec wall sit
5 goblet squat

Metcon/Metcon-comp(12)
20-15-10
reverse burpees
pull ups
cal row/airdyne
or make up a wod from earlier this week.

4x1 bench (10)
superset with dips

Finisher
2 min samson
50 cross crunch
30 T raise