2 rounds for time of:
30-inch box jumps, 20 reps
5 muscle-ups
24-inch box jumps, 30 reps
5 muscle-ups
20-inch box jumps, 40 reps
5 muscle-ups

Muscle snatch + pushpress behind neck + ohs

3x5 Front Squat

WOD:
3 Rounds of the following
20 Burpees
15 Squats
10 DB Snatch
5 HSPU
1Min Rest

Post WOD:
3x30sec Plank

3x5 Strict Press

WOD:
5 Rounds of the following
5 Lunges, each leg 5 times

5 Goblet Squats
5 Burpees
5 HRPU
5 Situps
5 Vups
5 DB Swings
5 DB Snatches, each arm 5 times

"Tall Snatch" 3x4

Puolesta reidestä Tempaus 5x2@65-75%

Raakarive + Raty 5x1+1@70%

Boksi hypyt 20kpl

Pistoolikyykkyprogressioita

Deadlift

5 x 5 x 65 - 70%. Dead Stop.

Send Off 3:00

Complete 5:00 of "cooldown work" ie. bike, run or rower at a conversational pace.
Then, Complete 5:00 of Tissue Work/Static Stretching

Press 5x3
Weighted pull-up 5x3
Do as a super set. Rest 2-3 min after wpu.

EMOM 10:
1: 5-15 ring push-up
2: 2: 8-12 supine ring row ( use challenging height, but do quality reps)

For time:
Karen
If your Karen PR is under 6min go heavier ball ( M:25-30lbs F:16-20lbs)