Bulgarian split squat @ 3010 tempo, 4 x 8 / leg reps. Can be done with a barbell or 2 kettlebells.

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Post three heaviest sets.

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1-3 Rope Climb,
5-10 HSPU or 20-30sec Handstand Hold,
5-15 GHD Sit-Up

SP: 5/3/1+
(75/85/95%)

In teams of two, with only one teammate working at a time, complete the following as quickly as possible:
1200 Meter Run or Row
100 Dumbbell Ground to Overhead
200 Squats
100 Burpees
1200 Meter Run or Row

(The above tasks are totals for the team of two. Partition reps as you see fit, but only one partner can be working at any given time.)

Inspired by Pat Sherwood, and CrossFit Linchpin

24 min EMOM

minutes 1-6:00

Odd: 10 x Push press 30 kg / 45 kg

Even: Max Reps Ring Muscle Up
Scaled to kipping chest to rings / kipping pull ups on rings

minutes 7-12:00

Odd: 10 x Push press 30 kg / 45 kg

Even: Max Bar Muscle Ups
Scaled jumping bar Muscle Ups

Minutes 13-18

Odd: 10 x Push press 30/45 kg

Even: Max Reps, legless ropeclimbs

Minutes 18-24

Odd: 10 x Push press 30/45 kg

Even: Max Reps, Burpee Box Jumps 50 / 60 cm

Bar/ ring MU progressions: Train the one you are closer to get.
kipping
kipping pull up on rings or on bar
kipping chest to bar or rings
kipping belly to the bar or rings

Turnover on the box

bar MU with rubber band etc.

If you can do 1 MU, try to learn how to do the more. Train the one you are weaker at. If you can do several MUs in a row, then do

5 x 4 weighted ring dips, suitable weight

14 rounds, alternating

3 x Hang Power Clean
3 x Ring Muscle-Up
Or
2-5 x Strict Ring Dip + 2-5 x Strict Chest to Bar Pull-Up

Record details and loads.

3 x 3 Tempausta hitaasti polven alla 70 % 1 RM
3 x 2 Tempausta hitaasti polven alla 75 % 1 RM

AMRAP @ 80% of Snatch
AMRAP @ 90%,
AMRAP @ 100%.

• Touch and go style @ 2012 tempo. Rest 3mins between sets.
• Terminate set when upper or lower back rounds.

Record results of each AMRAP.

12min AMRAP
15-12-9 Power Clean & Jerk 50/35kg
35 Double Unders
15-12-9 Pullups