100x Pull up
Everytime you brake:

Round 1
5x back burpee
10x Push up
15x Air sq

Round 2
Run to 5th floor

Tc: 25min

600m run
50 Thrusters (65/55)
600m run
50 Sumo Deadlift High Pull
600m run
50 thrusters
600m run

AMRAP8
-5 pull-ups
-10 push-ups
-15 air squats

4-5 sets:
10-12 Tempo Tricep kick backs @ 2111
10-12 Tempo Dumbbell curls @ 2111
10-12 Tempo Dumbbell Z press @ 2111
10-12 Tempo Ring rows @ 2111

*Stick to the tempo, start light and build each set if you can.

• 3-2-1-N of:
BB Deadlifts
70% 1RM 3 reps
75% 1RM 2 reps
80% 1RM 1 rep
85% 1RM max reps

Work to max for 3rep
Back squat
TC: 10min

Then:
E2MOM 6 (12min)

1. 6x Back squat
2. 12x Box jump

EMOM 12
1´ 9x Burpee box jump over
2´ 15x Sit up
3´ 21x Air sq

3 x

8+8 kulmasoutu kahvakuulalla
8 istuen pystypunnerrus
8 tiukka toes to bar

5 x 3
Strict Ring Muscle-ups https://vimeo.com/162485846

3x10 Hang Clean

WOD:
7Min AMRAP
10 Air Squats
10 Push Press (DB or Barbell)
10 Lunges
10 Situps
5Min AMRAP
Rest 2Min
3Min AMRAP

Post:
3x1Min Plank

10-9-8-7-6-5-4-3-2-1:

• Strict Pull-ups
• x2 Air Squats
• Strict HSPU
• x2 Sit-ups