Complete as many rounds as possible in 10 mins of:
10 Push Press 25/35
10 Kb Swing 16/24
10 Box jumps 20/24"

Tunnin loppuun

3 x kolmitassu

Single arm Overhead KB Walk 400ft. 75#/45# (200ft. per arm)
+
Row 1000m
Rest Walk Row Time
Row 1000m

Morning: 45 min
A. 30 min of: 1.5 min walking, 1 min running
123/146

Afternoon: 110 min
1.Jacked gymnastics
A. 3 rounds:
- 12 scap push-ups
- 12 scap pull-ups
2 rounds:
- 80% ring support hold
- 15 ring rows

B. Bar Muscle-up Skill Work
Kip Swings + Bottom 1/2 Straight Leg TTB + 3/4 Straight Leg TTB + Full Straight Leg TTB (B x (3+3+3+3), rest as needed)

C. Bar Muscle-up Technique A1
Complete (reps changed)
- 2 x 1 jump to arch
- 2 x 1 high pull
- 5 x 1 hips to bar
- 11 x 1 bar muscle-ups

2.Skill: HSW practice for 15 min

3.ATP workout

For time:
15-12-9-6-3 reps of:
- Box jumps (24"/20").
- Burpees.
- Wall ball shots (9/6 kgs).

A: Teams of 3:
25min amrap:
100 Cal Row,
50 Thrusters 30/20kg
100 Cal Row,
50 Thrusters 40/30kg
100 Cal Row,
50 Thrusters 50/35kg
100 Cal Row,
Max Thrusters 60/40kg
B: 10min emom
8 TTB + 8 1-arm DB snatch

"Chelsea"

Every minute, on the minute, for 30 minutes, perform 5 pull-ups, 10 push-ups, and 15 air squats. If you don't make your movements within the minute, your score is whatever minute you were on.

Mod: Barbell Rows

5+20

In 8 minute:
1 Km Run
AMRAP
10 Burpees
20 KBS 24/12

Rest 2' then

8 minute AMRAP of:
50 DU
10 UB Wall Balls 9/6
5 UB TTB

Interval work, either solo or as team work (IGYG)
5 stations: 2 min work, 2 min rest between stations, 2 full rounds

30 DB Snatch 22,5/15kg
Max air bike cals

30 KB Swing 24/16kg
Max row cals / SDLHP

20 Pull up
Max burpees

20 Push up
Max air squat

15 DB Thruster 2x22,5/15kg
Max box jumps 24/20"

Score is your max reps.

3 kierrosta
1 min boxihyppy
1 min PEP
1 min DU
1 min punnerrus
1 min lepo