Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

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3-5 rounds by feel, rest as needed

1) 10+10 Ring Circles
2) 10+10 Pistol Squat
3) 1-3 Skin the Cat
4) Bridge hold, 5-30sec
5) 10+10 Banded Hamstring Curl

Working in teams of 3:
Accumulate as many reps as possible;
Row Cals
Sandbag/ D ball over high box (move over the high box with the ball)
Air Squats

Switch as needed

Score is total reps

21-15-9 toistoa

Käsipaino thruster
Leuanveto
Yleisliike

In teams of 3:
20 minutes Row for max distance

Change every 500m.

21-18-15-12-9-6-3 unbroken T2B for time
if you are unable to complete a set unbroken, you must run 200m and continue there where you stop.

6 rounds for time:

30 squats
19 power cleans 135#/95#
7 strict pull ups
400 m run

10 rounds for time of:

42,5/30kg Thruster, 10 reps
10 Ring push-ups

Ring push-ups, renkaat lähelle
lattiaa ja punnerrukset niillä
skaalaukset normi punner-
rusten tapaan.

5 x 75%/ 3 x 85%/ 1 x 95%

5 min AMRAP
5 x Double Kettlebell Thruster (Double Dumbbell Thruster also ok)
5 x Kipping Toes To Bar

Record reps, weights, any scaling and other details.

4 x Skin the cats
12 x Supine ring-row
7 x Strict Handstand push-ups (challenging variation eg. use plates)