3 rds for time
28 wall ball shots
14 steps DB/kB OH lunges 24/16kg
14 pull-ups

L1: Kipping pull-ups
L2: C2B

TC: 12 min

12 Min Emom
1. 10 C&J 50/35 Kg
2. 15 Wall Balls

5 Min Rest

12 Min Emom
1. 10-15 T2b
2. 15 Box Jump overs

Alkavalla minuutilla 16min

1. 8 käsipaino thruster
2. 8 yleisliike

5 min EMOM
20 Jump Squats

3 kierrosta

1min seinäpallo
1min pallonisku
1min laskettelijan loikka
1min soutu
1min lepo

kesto 14 min.

Paritreeni, aikarajat soutu 10min ja istumaannousu 4min
10x250m soutu, toinen tekee ja toinen lepää
Lopeta treeni suorittamalla 100 istumaannousu

7 rounds for time of:
10 handstand push-ups
2 rope ascents, 15-ft. rope

Scaled to
10 handstand push-ups on the box
6 rope descends

Askelkyykkykävely 4x20m, pallo/kahvakuula/käsipaino.

tauot 2 min.

45 thrusters @ 42,5/30kg
45 pull ups

you can partition the reps anyway you want...
time cap: 10min

4 rds for gains:

Strict ring pull-up 2-5 reps, 3 sec pause at the top and 3 sec down.

rest 1 minute

Single arm press 8-10 reps challenging weight.