Then, depending on your weaknesses, choose ONE of the following:

5a. Interval Work
7 Rounds
7 GHD sit-ups with med ball or plate to ground
7 Touch and go power snatch AHAP
Rest 30 seconds

5b. Bitch Work
Assault Bike two minutes work/one minute rest, until you complete 250/175 calories

Crossfit

50 wallballs
12 Power Cleans
12 Burpees

35 wallballs
9 Power Cleans
9 Burpees

20 wallballs
6 Power Cleans
6 Burpees

5 Rounds
Row 600/500m
10/8 Muscle Ups
Rest 2:00

2 Rounds:
AMRAP 7 Minutes
50′ Handstand Walk
20 Sumo DLHP 95/65lbs
20 Alternating Pistols
Rest 3:00
*Start over on round 2

7x 3 @@30-50%

BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat + Front Squat:
3 x 10

A2) 3-Point Dumbbell Row:
3 x 10

*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Rest 30 seconds to a minute between movements.

Post loads to comments.
Exposure 1 of 8

---

Performance
Every Minute on the Minute x 18 (9e):
1) Ring Muscle-Ups
2) Rest

After warming up, perform a max set of unbroken Muscle-Ups on the first round. Then aim to make roughly 80% of that on the following 8 sets. So if you do an unbroken set of 5 to open up, aim for unbroken sets of 4 for the remainder of the rounds.

Fitness
Every Minute on the Minute x 18 (6e):
1) 5 Strict Chest-to-Bar Chin-Ups (use assistance/resistance as needed)
2) 5 Strict Dips or 5-10 Close Grip Push-Ups
3) 10 Body Saws on Rower

Post work to comments.

Bent over row 3-6-9-12 reps

Pystypunnerrus seisten 4x2x85%
Pendlay Row 4x5 eli "kulmasoutu lattiasta, stopeilla joka toisto"
Kapea penkki 5x5
Vasara hauiskääntö muutama sarja

AMRAP 15 Minutes
Bike 1/.8k
30 Dumbbell Snatch 50/35lbs
15 Toes to Bar

10 min AMRAP

Juoksu 100m
Punnerrus x 5
Kyykky x 10
Rengassoutu x 15