Three rounds:

• 20 L-pull-ups
• 30 toes to bar
• 40 burpees
• 800 m run

2 rounds:

Round 1:
20 cal on assaultbike + max reps shoulder presses (30/45 kg*)
1 min rest
Round 2. 20 cal row + max reps ring dips
1 min rest
Round 3. 20 cal ski + max reps hollow rocks
1 min rest

*Scale the weight up if you are able to complete more than 15 reps with the RX weight

Push press 1RM

10 OHS (35/25kg)
10 Burpee
10 SDHP (35/25kg)

4 Rounds for quality
10 Ring push ups
10/10 bent over dB rows ahap

4 rounds
1 min max reps alternate hand DB push press (40/35lbs / hand)
1 min handstand hold
1 min max reps weighted pull up (1 x 40/35 lbs DB between the feet)
1 min dead hang
1 min rest

Comment the results below, as reps in push press and pull up.

12min EMOM
even: 10 KB snatch 32/20kg
odd: 10 ringdips

Käsilläseisontapunnerruksen tekniikkaa, kippaaminen 10min

EMOM 10
x amount of wall balls

RX+: 18
RX: 15
L1: 12

5x2 (75-90%)