Starting at 00:00

For time:
9 Muscle Ups
15 Snatches 60/40kg
21 Bar Facing Burpees

Starting at 07:00

For time:
9 Muscle Ups
15 Clusters 60/40kg
21 Bar Facing Burpees

Starting at 14:00

For time:
9 Muscle Ups
15 Overhead Squats 60/40kg
21 Bar Facing Burpees

Timecap 21min

1) 5 Weighted Pull-Up
2) 6+6 Single Arm Seated Press
3) 15-25 GHD Sit-Up
4) 10+10 Single Leg KB Deadlift

Go by the feel. Scale if needed

AMRAP 12 min:

3 Handstand Push-Ups / Wall Climb
6 Ring Dips / Push ups
9 Toes to Bar / Linkkari

1) 5-10 HSPU (deficit)
2) 10-15 TTB

Scale if needed (no deficit). Try to do TTB unbroken.

Skill work- EMOTM for 12 minutes
Evens- 40 seconds of double under practice or max double unders
Odds- 40 seconds of handstand walk or handstand push up or handstand hold practice
Score = total # of feet for Handstand walks/ reps of HSPU / or total handstand holds

400 m Juoksu
25 Leaunaveto
50 Etunojapunnerrus
75 Kyykky
800 m Juoksu
15 Valakyykky (paino miehet maskimissaan 42,5 kg ja naiset 30 kg)
400 m Juoksu
15 Valakyykky
400 m Juoksu
15 Valakyykky

AMRAP 4
21 S2OH 40/30
21 front squats
burpees over bar for remaining time
rest 2:00
AMRAP 4
15 S2OH 50/35
15 front squats
burpees over bar for remaining time

For Time
60 Cal Row
50 Wall Balls
40 T2B
30 OHS 50/35kg
20 HSPU
10 Bar MU

15 Min Time CAP

For time

• 10 Thruster 40kg/30kg
• 50 DU
• 8 Thruster 50kg/35kg
• 40 DU
• 6 Thruster 60kg/40kg
• 30 DU
• 4 Thruster 70kg/45kg
• 20 DU
• 2 Thruster 80kg/50kg
• 10 DU

Timecap: 12min

Conditioning
"Tri Sprint Intervals"
6 Rounds of:
AMRAP 4:
30/20 Calorie Row
30 x DU
AMRAP of 10m Shuttles in remaining time
Rest 4 mins between rounds