5 rounds for time:
3 elevated strict hspu (20kg plates)
6 ttb
9 pull ups
12 pistol squats
15 box jumps
18 push ups
21 du's

For time:
21-15-9-3
- STOH (bar from ground) 40,50,60,70/30,35,42,50kg
- Push-ups
- DU

JT, 6x4
80-85%

Te riip py, 6x3
+65%

VoTE + vala (2+2) x6
50-60% tempausmaksimista

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Metcon(12)
21-15-9
pull ups
abmat sit-ups

Metcon-comp(12)
12-9-6
bar muscle up
ghdsu x2

3x2 strict press(8)

afterburner(6)
800m run

Finisher
2 min shoulder distraction
2 min ham stretch
2 min plank

6x8 valakyykky 50%

For Time;
1000m Row
50 Thrusters 15Kg
30 jump pull ups (25cm head to bar)

Time cap 10 mins

Use this for Tribal Clash workout if you need to scale!

10 min AMRAP
300m row
10 T2B
5 HSPUs