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

Four sets of:

KB/DB Walking Lunges x 20 steps @ 1010
Rest 45 seconds
Single-Arm Dumbbell Row x 10 reps each arm @ 2111
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds

Every 4:00 x 4 Sets:
12 C2B Pull-ups
400 Meter Run

Scaling
L3: (Chin over bar pull-ups)
L2: (Jumping Pull-ups)
L1: (Ring Rows) (200m Run)