A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Weighted pull-ups 3-5
Station 2 – Strict Handstand Push-Ups x max unbroken reps
Station 3 – Alternating Pistols x 20 reps

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Chest-to-Bar Pull-Ups
10 Ring Dips
15 Wall Ball Shots (20/14 lbs)

4 rounds
10 thrusters 45kg/30kg
4 weighted pull-ups 10kg/5kg

AFAP (As Fast As Possible)
5 rounds for time of
20 Push Ups
14 Thrusters 60/40kg

• Rest 5′, then WOD 2

12min AMRAP of:
20 Ring Dips
30 Pistols
40 Double Unders

3xME UB Ring Dips (rest 90sec)

4 rounds
Row 300m
25 wall balls 9kg/6kg

Power Metcon:
10min E2MOM: 8 Front Squat @50-60%
rst 2min
10min EMOM: 5 Snatch Grip Deadlifts
rest 2min
10min EMOM: X Toes-to-bar/Toes-through rings

WOD
12 min AMRAP:
- 15 x sumo DL
- 15 x Swing
- 10 x burbee

WOD
3 kierrosta:
- 400m juoksu
- 15 x TTB
- 10 x push jerk (70/50KG)

TIMECAP: 16 min

20min to find your 5, 3, 1 rep max overhead squat