A.
Complete as many rounds and reps as possible in 6 minutes of:
4/3 Muscle-Ups
12 Alternating Pistols

Rest exactly 4 minutes, and then . . .

4 rounds:
Run 500m
Rest 50 sec
Run 400m
Rest 40 sec
Run 300m
Rest 3 mins

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5-7 reps
Kipping Ring Dips 7 reps
One-Arm KB OH Walking Lunge Dx (light weigth) 8 reps
One-Arm KB OH Walking Lunge Sx (light weigth) 8 reps
Kipping Toe to Bar 7 reps

A:-
B:
15min amrap:
60 DU
30 wall balls
15 Dead Lifts 80/50kg
C:-

For time,
55 Hang Power Snatch @ 75/55

Every break = 15 KB Swings @ 20/12kg

Hyvää Huomenta @ SSB max3
Sumo-kyykky 5x5 (ota ylileveä asento, ei tarvitse päästä syvyyteen, käytä keskiraskasta painoa)
Reverse Hypers 4x20

Jalkakyykky max5 (nousu rautaan, jolla saat 5 toistoa)
Penkkipunnerrus max5
Jalkojennosto roikkuen 3-4x12-20 (polvennostot ok)
Pystysoutu tangolla 3-4x12-20

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.

Olympic
Deadlift - 5 x 3

Muscle
12-9-6-9-12
T Bar Row
Swiss Hammer Curl

Metcon
A)
For time:
15 push presses
5 rope ascents
12 push presses
4 rope ascents
9 push presses
3 rope ascents
6 push presses
2 rope ascents
3 push presses
1 rope ascent
Use ¾ body weight for push presses and climb a 15-ft. rope.

B)
5 rounds
12 T2B
6 Deadlift 225/155