1a) 1-Arm KB Rows: 3 x 10-12 ea. Rest 30s.
1b) DB Rolling Tricep Extensions: 3 x 12-15. Rest 30s.

EMOM 14 min

1-5 Ring Dip Balance
3-7 Russian Dips
10 Pull Overs on bench

Ring bottom hold, max time

Support yourself with your muscles, not with the shoulder joint! Go parallel or just a bit under, do not relax into the position.

Post as seconds

4 rounds, 3 min ON/ 1 min OFF
200m run
10 box over burpees 60cm/50cm
12 kb snatches 24kg/16kg (alternating)

AMRAP 10'
6/6 DB Snatch
12 Sit Up
6/6 DB Split jerk

Core
3*20" Mountain Climber 20" rest

5x60s.

Aloita kierros 5x toes to barilla/15 polvennostoa,
loppuaika max burpee box overs

For time
row 1000/900m
50 pull ups
row 1000/900m
50 ttb
row 1000/900m

For time:

1-15
Burpees
power snatch 35/25kg
Thrusters

3*
10* Thruster 50/30kg
10* Ring Dip
400m Run

bench press
5x4, ahap. Every sets as heavy as possible
SO 2:00