8 Rounds for time:
21 Push-ups
15/12cal Row
9m HS-walk
6 High box jumps 80/60cm
3 Rope climb 4m
1min Rest

TC50min

3 rounds for quality of:

8 Dumbbell Push Presses
6 Burpee Box Jump
4 Round Run

3 sets of:
DB Bench Press x 15 reps @40X0
Rest 90s.
Banded Face Pulls x 15 reps @40X0
Rest 90s.

merkkaa db bench

1)
20 minutes for a squat snatch double
(try to hit 80-90% of 1RM)
2)
20 minutes for a heavy single

2x16 Front Rack Reverse Lunges (8 Each Leg)
2x20 Weighted AbMat Sit-Ups - 3x20

*After Each Set, Complete 30-40% of Max Strict Pull-ups

Optional Accessory:

STRENGTH

2-3 rounds, rest as needed between

1) 30sec Banded Walk
2) 30sec Wall Sit (loaded)

RPE 3-4

Do 5-15 rope climbs. Make it challenge for yourself.
You can also do lower rope climbs as an scaled version, remember you will never climb that rope unless you start to do it.

Team WOD

30 min EMOM, 10 rounds total

In teams of 3:
1.Row
2.Rounds 1-5: 8 (4+4) KB snatch 20/16 kg + 5 T2B
Rounds 6-10: 10 m double kb front rack walking lunge 20/16 kg + 5 burbee
3.rest

Result= Soudettu matka

Chin up 5x5

Seated Banded Lat Pulldowns x 75 Reps
Then,
5 Minutes of Parasympathetic Breathing