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

Do 20 reps at the highest weight you can without sacrificing form. No time limit but can't let go of the bar until you are done.

5 rounds:
30 Double Unders
20 MedBall Situps
10 Handstand Pushups

*After first round 1 x (5 C2B Pullup - 10 Box Jumps, 15 Squats)
after second round 2 x ,
after third round 3 x,
after fourth round 4 x ,
after fifth round 5 x

Push Press 1RM

12min EMOM
8 DB-Snatch
8 Box jumps

12min EMOM
1st min 20 Wallballs
2nd min 8 Burpee box overs
3rd min Rest

Build heavy set of
2 Squat clean + 1 Front squat + 1 Split jerk