Use 10 min to
a) practise kipping or buttefly pull ups (if you can do few strict pull ups
b) find max rep unbroken pull ups (strict, kipping or buttefly). If you can't do rx pull ups use the 10 min to work on progressions)

Huom: jos kisaat lauantaina niin älä riko kämmeniäsi

8 kierrosta 20-10

For time:

Row 500m

3 rds for quality
10 steps front rack lunge 2x DB/KB
4 wall climbs

For time
400m run
50 pull ups
400m run
50 push ups
400m run
50 sit ups
400m run
50 air squat

TC 22

Back Squats:
10,15,20,15,10

Stay strong, keep good positions. This will get painful! Earn your Midsummer.

Clean pull
5x3 100-120% of previous

EMOM 8:
1: 15 KBS 24/16
2: :30s max reps pull ups (strict)
Or
EMOM 8:
1: 30-50 DU
2: :30s max reps HSPU (strict)

2min run/assault/row/ski,
20m bear crawl,
10m+10m one arm OHcarry+3 stoh,
10m dragon squat,
2-4 skin the cat.

1) Close Grip Floor Press: 5 x 5, adding weight each set. Rest 90s.
2) Barbell Curls: 3 x 10, one weight for all sets. Rest 60s.