Emom 21 (7 rounds)
min 1 -Ring or Bar MU / Burpee pull ups (can be also c2b pull up) x 3-5 reps
min 2 - toes to bars/ knees to elbows x 10-15 reps
min 3 - double unders x 30-50 reps

3 rounds
10+10 Single leg RDL with 12/16kg
8+8 Single arm DB Bench Press
30-45s side plank hold R/L
rest 2 min bwn

5 Rounds For Time:
10 Power Cleans 60/40kg
10 Burpees

Double under and Hanstand Push Up training for 10 minutes
then
5 rounds of 2 min on / 1 min off
50-75 doube unders or max reps in 1 minute
Max Reps of HSPU in remaining time
(goal is 10-15 reps) You can perform shspu or kipping hspu
Score is your number of Double unders and HSPU.
Put them on comments like DU = 5x50 reps / Strict or Kip HSPU 15-13-11-10-10 .

AMRAP 18
12 Pushups
24 Air Squats
12 Toes-to-bar
24 Double Unders

*Do 2 Deadlifts + 3 Burpee over bar @80-85% of 1RM every 3rd minute (min 3,6,9,12 and 15)

Test 1:

Max rep strict KB Press each arm

Rest as needed between arms

Test 2:

Max rep push ups

Pausing at the lockout of each rep, no lifting of the hips to rest between efforts. Scale to elevated pushups of needed

Test 3:

Max repetition bent over rows or strict pull-ups

Either in a doorfram pullup bar or if doing bent over rows, perform on each arm.

Test 4:

Max duration L-sit

Knees above parallel, legs straight, toes pointed, shoulder blades together.

Scale to single leg or tuck hold as needed.

For time
10-9-8-7-6-5-4-3-2-1 reps of
Deadlifts 100/70kg
Handstand Pushups

Käsilläseisonta 3x20-30sek.

1) Back Squat +15kg 1RM, 5x57,5%, 5x67,5%, 5+77,5%
2) Shoulder press 3x2x90%

Karhukompleksi 4 x 4 minuutin välein
Aloita kevyellä kuormalla ja pyri lisäämään painoa joka kierroksella

Karhukompleksi =7 x1 rinnalleveto
1 etukyykky
1 vauhtipunnerrus
1 takakyykky
1 vauhtipunnerrus niskan takaa