Ring rows
4x10r
90s. recovery

3RFT

20 Lunge 2x24 KB´s (2x22,5DBs) / 2 x16kg KBs (2x15kgDB`s)
6 Hang Squat Snatch 55/37,5kg

TC 10

10 min AMRAP
8 C2B
12 side squats
6 weighted sit ups 10kg/5kg
10m Handstand walk

AMRAP 12
8 Handstand Pushups
16 Toes-to-bar
24 Wall Balls

3-5x
3-10 strict pull up
10+10 DB bicep curl

21-18-15-12-9-6-3
Thruster (42.5/30)
Bar Facing Burpee

EMOM x 28

1) monostructural
2) 1-5+ bmu
3) 8 DB snatch + 8 box jump over
4) rest

Partner WOD

20min AMRAP of:
20 Push Press 50/35kg
20 KB Swings 24/16kg
20 Box Jumps

Rest 3min

10min AMRAP of:
30 Deadlifts 100/70kg
30 Pushups
60 Double Unders

Rest 2min

8min AMRAP
Cal on a machine

Modifiet Pimenevät illat, hupenevat voimat. (Unbroken SummerCup)

For time:

(Time CAP 28min)

600 Double Unders
300 Goblet Squat (24/16kg)
100 Hand Stand Push Up

You can divide the movements as you want.
You can scaling one movement.

Tech

Bar Muscle Up

Practice:
- pull-ups / C2b
- Kipping
- Jumping Bar MU
- Banded Bar MU
- Bar Muscle Up

EMOM 12

1-3 Bar MU/ Option
20-40 Double Unders
10-15 Hollow Rocks