A.
Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 90 seconds

B.
For time:
10 Wall Ball Shots (20/14 lbs)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips
…
1 Wall Ball Shot
10 Ring Dips

For time:
22-16-10reps of:
Pullups
Overhead Squats 50/30kg

rest 3min

2 Rounds of:
10 Deadlifts 120/80kg
20 Wall Balls

rest 3min

4 Rounds of:
3 Bar Muscle-Ups
5 Handstand Pushups
7 Toes-to-bar

Every 90 sec (6x)
Etukyykky x 2

WOD
For time:
- 2 kierrosta juoksua
- 15 x ohs 50/35kg
- 30 x box jump
- 2 kierrosta juoksua
- 10 x ohs 50/35kg
- 20 x box jump
- 2 kierrosta juoksua
- 5 x ohs 50/35kg
- 10 x box jump

OHS 3RM

Etsi OHS:n 3 toiston maksimisi.

EMOM 10min, 3 Power Cleans (65-85% of 1RM Clean

WOD

AMRAP 5 min
5 front Squat
10 pullups

1min rest

AMRAP 5 min
5 power clean
10 bar over burpees

Post reps and weights used

3x3 Heavy Thrusters

3-5 rounds, not timed;
90secs AMRAP Rope Climb
3-5 x Headstand Straddle Press

Record rope results and other details.

15 min EMOM
1 back squat, use 60% of your max except if your max is over 100kg, then cut 40kg of your max and use that :).