"Karen"
150 wallballs for time

Timecap: 12 mins

21-15-9
Thruster w/2 KBs (22,5/15) or DBs (24/16)
10 x Burpee Box overs

rest 2min

3rds
10 x Push Press (42,5/30)
10 x T2B
10 x Box jump

40m Prowler push,
1-5 Tyre flip,
40m Farmers Carry

AMRAP 12
12 Box Jumps
8 Power Cleans 60/40kg
6 Handstand Pushups

CONDITIONING

3 rounds for time:

500m Row
6 Devils Press @22,5/15kg
12 DB Facing Burpee

RPE 4 to 5, push it!. All reps unbroken and pedal to the medal.

4 Rounds:
9 Back Squats @ 70% of 3RM Back Squat

Treat this as "for time". Rest as little as needed to maintain unbroken sets.

3000m row
1200m run

1) Wide Stance Box Squat: 5 x 5 @60% of Monday's 3RM or 50% of 1RM Back Squat, every 90s.

2) KB Squat Jumps: 4 x 5. Rest 60s.
- max height on each rep.

Wod
3 Rounds
40s work /20s rest
Row
DU
Burpee

Gymnastics
9 min emom
Mu kääntö 1-3
False grip leuka 1-5
Nojapuu dip 3-10

9 min emom
Dipin yläasento ja ala-asento 10-15s
Leuan yläasento 5-20s
Pitkä lankku (seinää vasten) 10-20s