3 rounds for quality
36 HBRs

4 wall climbs

8 strict pull ups

8 single bar dips

3-4 rounds, rest as needed:

1) 10-30sec Ring L-Sit
2) 10-20 GHD Hip Extension
3) 5-10 Cuban press

RPE 3-4

Build up to a touch and go 10.
Ideally heavier than the workout load.

3 kierrosta

max toistot etunojapunnerrus
20 ojentajat kuminauhalla

6 kierrosta parin kanssa

25 venäläinen kahvakuulaswingi
250m soutu

For Time:
1,000 Meter Row
30 Deadlifts (225/155)
50 Barbell-Facing Burpees

For time :

21-15-9-6
hang power snatch
DB box step over @20/12,5kg
timecap : 15 mins

5x2reps
Power Snatch

-80-90% of max

1. OH-lunge with db's (6-8/hand)
2. DU's (40-60)
3. T2B (8-12)