50-40-30-20-10 reps for time of:
- Wall Balls @9/6kg
- Box Jumps 60/50cm
- Kettlebell Swings (US) @24kg/16kg

Scaled:
40-30-20-10-5 Wall ball
9/6kg Box jumps 60/50cm
KB swing 24/16kg

TC 35min

5x4 Shoulder Press

Bench press 5 x 10

rest three minutes between sets

Row 500 m

RX:
9-7-5
Muscle Up
Squat Snatch 60kg/40kg

Scaled 1:
9-7-5
Bar MU
Power Snatch 60kg/40kg

Scaled 2:
9-7-5
Jumping Ring MU / Low Rings / Ring Row + push up
Squat Snatch or Power Snatch+OHS 40kg/25kg

Time Cap: 10min

Open workout 20.5

For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.

Time cap: 20 min.

Scaled (Ages 16-54)
♀chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂chin-over-bar pull-ups, 14-lb. ball to 10ft

Scale to bar MU or c2b or pull ups

You can use the bike erg if needed

Snatch pull
3x3

2min rest

Maastaveto 2,2,2,2

Nousevat painot, 2 min tauot

For time:
10k row

5 rounds:
7 thruster
7 pull up
(rest 2-3min between rounds, go heavy)
Merkkaa tuloksiin thusterin paino, kommentteihin leuanvedot