EMOM

12min:

ODD: 5 Hang Power Snatch
EVEN: Chest to bar Pull ups

WOD

4 rounds for time:

20 overhead lunges 40/30
20 bar over burpees

15min time cap

4 rounds

10 C2Bs

10 Single bar dips

15cal row

Hang snatch + OHS 7 x (3+3) x 75%

6x2x 1xkorkea te-veto polvelta + te polvan alta riipusta 60-70%

Niskasta 1/2 otteella vauhtipunnerrus/työntö kyykkyyn

5x5@huoltava

In teams of 2 share the work and complete as many rounds as possible in 30 minutes:
60 cal row
50 sit ups
40 wall ball
30 med ball cleans
20 ring rows
10 ring dips

One works, one rests.

12 min AMRAP
10+10 kb- push presses 24kg/16kg
40 DUs
6+6 kb thrusters 24kg/16kg
40 DUs

WOD

For time:

100 deadhang pull-ups
200 hand release push-ups
300 sit-ups
2mile run

divide the repetitions as you desire

Varpaat tankoon/jalkojen nosto tiukkoja 70 kpl

For 15 minutes in teams of 3:
1min Rowing
One at a time. A,b and c, so it's 1:2 work:rest ratio.

Go easy pace and take this as a recovery!!! HR<130