E3MOM 36 minutes alternate between:
1. Row 2 minutes for max distance
2. 400m run for time
3. AMRAP 3 minutes of:
3 Power Clean 50/35kg
6 Wall balls
9 Knees to Elbows
4. Rest 3 min.

Change every 3 minutes.

L-sit at kettlebells & rings

L-hang at rings & bar

L-sit rings max time x 2

Front Squat
3,3,3,3,3 (nousevilla painoilla)

Räjähtävät sarjat, tauot 2 min.

10-9-8-7-6-5-4-3-2-1 Toes-to-bar,
1-2-3-4-5-6-7-8-9-10 Thruster 40/25kg

Pick 2-3 to practice:

-Practice foot lock for 10 min.
-Rope climb / legless rope climb 5x1-3
-Front/back lever (https://www.wodconnect.com/workouts/front-lever https://www.wodconnect.com/workouts/back-lever)
-Other ring skills for 10 min, e.g. skin the cat, ice cream maker…

25min for Quality:

20m Plate Push,
30sec Ring Support,
10 Hollow Rock,
3 Rope Climb,
10 high box jump

3 r for quality:
1min hollow rock
1min superman roll
1min air squat
1min l-sit
1min rest

10 rounds, every 2 minutes:
Run 200m + 5 thruster @50%1RM

21-15-9 for time:
KB snatch left arm
KB snatch right arm
Pull-up

Push Press 3x5