A:
Work 2 mins/ Rest 1 min
15/12 cal row
Max rep Single KB burpee Deadlift @24/16kg
Goal : 1 min work for the second part

B:
Work 2 mins/ Rest 1 min
15 box jump + squat on top@60/50cm
Max rep wall walk
Goal : 1 min work for the second part
Alternate A&B for 10 total sets (5-5)

Rive ja työntö

4 sets:
:45 Weighted Sorenson Hold
- All sets w/ same weight

AMRAP 15, with Partner

Bike 9/6 Calories
15 Dumbbell Squat 22,5/15kg
6 DB Over Burpees

YGIY

5 Rounds x Every 4:00

10 - 15 Ring Rows
8 - 12 One Arm DB Shoulder Press ( each )

For time:
15-12-9
Single Arm DB Hang Clean & Push Press @22,5/15kg (each arm)
21-15-9
C2B Pull-ups

Rx+: @heavier, ring muscle-up 9-6-3
TIME CAP = 14:00

Extra:
Bent Over Supinated Grip Shoulder Fly
3 x 10-12. Rest 60s.

2-4x10-30s ring L-sit

4 sets ring Kip
4 sets Kipping in dip lockout position(on blocks and dumbells or rings)
6x1-3 banded strict rmu

3-5 sets max reps:
Lateral false grip ring row
Strict ring dip

Add set every week where mentioned. On strict rmu take lighter bands when proficient.

EMOM24:
a) 5-10 T2B / kipping knees to armpits or elbows / toes-to-rack
b) 7-14 cal machine
c) 5-10 high box jump over (75 / 60)
d) rest

RPE 7-8

Max reps unbroken strict toes to bar.

For Time
Run 1,6km / Ergo 100 cal
then
4 rounds
10 push up
20 KB snatch alt.
30 air squats
then
Run 1,6km / Ergo 100 cal