9 min AMRAP

9 box jump
8 pistol squats
7 toes to bar

Penkki 3x1x90%
Lattiapenkki 3x3x80%
Ojentajat käsipainoilla 3x12-20
Pystysoutu tangolla 3x6-10

Muscle
3 Rounds of 11 reps each:
KB Chest Press - Incline - Flat - Decline
Swiss Skull Press - Close - Middle - Wide

Metcon
21-15-9
Ring Push Up
K2C with weight
210-150-90
Jump Rope

Lämppä ja mobility

5x5 vauhtipunnerrus

Metcon 7min amrap
10xVuorikiipeilijä
5x K2E
10xkyykky

Core
3x10 selän ojennus laatikolta

3 rounds for time of

2 minutes of L-sit hold in as few sets as possible (AFSAP).

After each round, perform 1 strict muscle-up and 10-ft. handstand walk for each L-sit set.

For time:

50 WB
20 Dumbbell snatch 30/20kg (10/10 alternating)
10 HSPU
10 C2B

Rest 2 min

40 WB
20 Dumbbell snatch
10 HSPU
15 C2B

Rest 2 min

30 WB
20 Dumbbell snatch
10 HSPU
20 C2B

rest 2min

20 WB
20 Dumbbell snatch
10 HSPU
25 C2B

rest 2 min

10 WB
20 Dumbbell snatch
10 HSPU
30 C2B

FOR EACH INTERVALL TIMECAP IS 5 MIN!!!!

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