3 rounds for time of:
165-lb. thrusters, 7 reps (75 kg/ 50 kg)
15 muscle-ups
165-lb. power snatches, 10 reps (75 kg/ 50 kg)

Scaling: Remember to be progressive!

Option A) If pull up is a challenge, scale to 6 ring row + 6 push ups

Option B) If you get some chest to bars scale to 3 chest to bars + 3 ring dips

Option C) If you can pull 1-2 MUs scale to muscle up with a rubber band (not the thickest one so you fly through the rings)

Time cap 34 min

Row 50 calories
50 handstand push-ups
50 L pull-ups
95-lb. sumo deadlift high pulls, 50 reps
50 inverted burpees
50 toes-to-bars
Row 50 calories

9-15-21
Overhead Squat (L1:45/32,5kg
L2: 55/37,5kg
Toes-to-Bar

(10 Minute Time Cap)

4 x 3min, 2 min lepo

7 thruster 40/30kg
5 rinnalleveto 40/30kg

18 min.

Backrack lunges 2 x 20

1-3 Rope Climb,
3+3 TGU,
30sec Handstand Hold

For time:
10 box jumps, 107cm/75cm
10 bar muscle-ups
20 kettlebell snatches 24kg/16kg
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats 35kg/25kg
40 GHD sit-ups
40 medicine-ball cleans, 20p/14p
50 burpees
50 triple-unders

5 rounds, 30 sec rest between each set

5 ring dips
7 wide grip pull ups
9 floor press, wide grip (65 %)
12 shotguns

Deadlift 2x4x50%, 5x5x75%

Push press 1RM