3-4rounds:

3-10 strict pull up
15 banded pull apart

AMRAP6:
12+12 half kneeling medball side throw
30sec hollow hold

https://m.youtube.com/watch?v=4dckoGfKAHo

6x3 V1

*Samalla kuormalla

Strict Pull Ups

4-3-2-1-1, Go Heavy!

Use Weights / Rubber Band

Send Off 2:30

1. 1-3 rope climb
2. 15 t2b
3. 15/10 cal bike or machine

EMOM x 32

1) 6-16 row
2) 2-5 wall walk
3) 6-16 bike
4) 6-10 pull up

FOR TIME
6 ROUNDS
4 Pull-Ups/jumping pull up
5 Push Jerk@ 50/35kg
20 Double Unders
Immediately into
5 ROUNDS
3 Chest to Bar Pull-Ups/ jumping c2b
4 Push Jerk @60/43kg
20 Double Unders
Immediately into
4 ROUNDS
2 Bar Muscle-Ups/strict pull up
3 Push Jerk 70/47kg
20 Double Unders

Timecap: 25 mins

For time
10-9-8-7-6-5-4-3-2-1 reps of
Deadlift 100/70kg
Bar Facing Burpees

Paused Front Squat

Five Sets Of Three.

Pause 1-2 sec on Parallel and Bottom ( below parallel )

Push press 5 x 3 – 85% of 3RM