For Time:

5 bar MU + 5 chest to bar + 5 pull up
10 deficit HSPU (+15/20kg plate)

4 bar MU + 4 chest to bar + 4 pull up
8 HSPU

3 bar MU + 3 chest to bar + 3 pull up
6 HSPU

2 bar MU + 2 chest to bar + 2 pull up
4 HSPU

1 bar MU + 1 chest to bar + 1 pull up
3 HSPU

Scaled:

15-12-9-6-2-3
C2B/Pullup/ringrow + ring push up

10 Burpee over bar
10 Thrusters (50/35)

EMOM 24

Min 1: 45 sec DU
Min 2: 45 sec Box jumps (step down)
Min 3: 30 sec Hollow hold
Min 4: 45 sec row (moderate pace)

-the goal of the workout is to move same moderate pace through the workout

Build to a Heavy Single

Strength- Front Squat
5 Reps Every other minute for 12 minutes

8 C2B
12 Burpee
16 DB/KB Snatch (22.5/15kg)

rowing

with partner or 1:1 for quality

500m, tempo 20 stroke/min.

500m, tempo 25 stroke/min.

500m, tempo 30 stroke/min.

350m, tempo 35 stroke/min.

Congratulations Finland for 100 years of independence!

For time:

• Row 1995 meters

Who knows what the number stands for? ;)

Complete for quality 3 rounds

Strict t2b 6-10 reps

Rope pull-ups 4-7 reps/ side

Bear hug squats with D-Ball 12 reps

WOD:
7 min amrap
7 back squat 40 % 1rm
14 KB swing american 24/16 kg
21 double unders