3-4 rounds

1-2 rope climb/ legless rope climb
10-20 handstand shoulder taps/ handstand hold
10-15 seated leg lifts

RX
ON A 10:00 RUNNING CLOCK...
2 ROUNDS
25/20 Cal Row/Bike/Ski
30 Back Rack Alt. Lunges @43/30kg
6 Bar Muscle-Ups
Rest Remaining Time
ON A 8:00 RUNNING CLOCK...
3 ROUNDS
20/15 Cal Row/Bike/Ski
20 Back Rack Alt. Lunges
4 Bar Muscle-Ups
Rest Remaining Time
ON A 6:00 RUNNING CLOCK...
4 ROUNDS
15/12 Cal Row/Bike/Ski
10 Back Rack Alt. Lunges
2 Bar Muscle-Ups

SCALED
ON A 10:00 RUNNING CLOCK...
2 ROUNDS
20/15 Cal Row/Bike/Ski
20 Back Rack Alt. Lunges @light
8 Pull-Ups / Jumping Pull-Up / Ring Row
Rest Remaining Time
ON A 8:00 RUNNING CLOCK...
3 ROUNDS
15/12 Cal Row/Bike/Ski
12 Back Rack Alt. Lunges
6 Pull-Ups / Jumping Pull-Up / Ring Row
Rest Remaining Time
ON A 6:00 RUNNING CLOCK...
4 ROUNDS
10/8 Cal Row/Bike/Ski
8 Back Rack Alt. Lunges
4 Pull-Ups / Jumping Pull-Up / Ring Row
RPE 8-9

Total time cap: 24 mins

OTM 50min

6 movement circuit

1. 6 Hang Power Clean w/ KBs or DBs, rest of the time keep rack position
2. 6 Thruster w/ KBs or DBs, rest of the time keep rack position
3. 20 Abs
4. 10 Push-ups
5. 10 Squat ring row
6. 20 Abs

Scale reps if needed to fit your level.
Do the KBs/ DBs with same weight.
Keep the pace at easy-moderate level.

3 rounds for quality
3 ring row muscle ups (strict) feet on a box
5m+5m HS walk or 40 shoulder taps against the wall (try to turn around after 5m)
10 sitting leg raises
10 weighted GHD hip extensions 20kg/10kg

B1) 21-15-9
Floor press 50kg/35kg
rengas punnerrus
punnerrus

”Maybe Middle Ground”

65/55cal pyörä
20 leuanveto/rinta tankoon
24 boksihyppy yli
80 kp tempaus
24 boksihyppy yli
20 leuanveto/rinta tankoon
65/55cal pyörä

Aikaikkuna 20-30min

Muscle snatch
4-6x 3 @50-60%

Power snatch + snatch
2+1 x 70%
2+1 x 73%
2+1 x 75-78%
3x 1+1 80-83%

Snatch balance
4x3 @60-75%

Warm Up
3x40s easy/20s mod/10s fast cardio, rest 20s bwn
then 2 rounds
10 scapula rolls
10 ring row
10 hollow rocks
5 inch worm + push up
5 dynamic squat strech

Skill&Strenght
Kipping Pull Up / C2B training for 15-20 minutes
First skill training and then perform 4-5 working sets of 5-15 reps
rest as needed bwn sets

Workout
For 24minutes, new set every 2 min
1.5 min cardio machine
2 min : every 30s do 6-8 box jump (0,30,60,90 sec kohdalla)
1.5 min cardio machine
2 min : every 30s do 2-4 kipping hspu or 1 wall walk

A1) Box squat, (lantion ojennus) 3x5x75%.
A2) One leg bounces 3x(6+6)
A3) High box jump 3x5
A4) Push ups with rubber band 3x6

9 hang squat cleans (47/70 kg)
6 bar muscle-ups

scaled
6 rounds for time:
9 hang squat cleans (25/34 kg)
12 jumping pull-ups