Lämppä (20min)
5 Rounds for Quality

• 10 Jump to target
• 20 Jump Double Claps
• 30s Rest

Then
4 Rounds, 15s on : 15s off

• Towel Jumps

1min Rest then
4 Rounds, 15s on : 15s off

• Paper Wrist Slaps

Then
40s on : 20 off for 5mins

• Double Unders

Rowing (30min)

• Start at 65% of your 20min ave watt pace
• Every 5min add 20 watt as long as possible
• Cap 30min (max 5 increases)

Lämppä

• 3min of Singles or Double Unders
• 2min of Burpees
• 1min of Slow Broomstick Pass Throughs

Handstand work (15min)

• 2x 1min Handstand Hold
• accumulate or unbroken
• Rest 2min between sets

Then

• 4x 5 Box HSPUs (unbroken if possible)
• Rest 30s between sets

Lats (12min)
3 Rounds of

• 20 Beat Swings
• 10-12-15 Bird Dog Row

Then
1min for Quality

• Lat Hollow Box Drill with TuckUps

CrossFit Open Prep
For time (Cap 15min)
9-6-3 reps of

• Deadlift @ 42,5kg
• Handstand Push ups

3-6-9 reps of

• Deadlift @ 60kg
• Handstand Push ups

Then
5min for

• 20m Handstand walk

Lämppä (15min)
Hyppynarulla
5 Rounds, 15s on : 15s off

• Towel Jumps

1min Rest then
5 Rounds, 15s on : 15s off

• Paper Wrist Slaps

Then
40s on : 20s off, 4min

• Double Unders

Rowing (35min)

• 5x2:30 with 105% of your 3min ave watt pace (use pace boat)
• 5min Rest between sets
• Record ave watts from the sets

Mobility for 15min

• 2min Butterfly
• 2min Back Stretch
• 2min Ballerina, both sides
• 1min Reverse table
• 3min The Wall V Stretch
• 1min Side to Side

Lämppä (10min)

• 1min High knees
• 1min Burpees

Then 2 Rounds of

• 25 Calf Raises
• 15 Broomstick Pass Throughs
• 25s Active Hang

Pull up work (15min)

• Accumulate 1min Chin up Hold as less sets as possible

Rest 2min then
4 rounds for Quality (10min)

• 6-5-4-3 Strict Pull ups
• If too easy -> use DB between legs or weight vest
• If too hard -> scale to box toe assisted
• Rest at 30-60min between sets

Lats work (15min)
5 sets of

• 20-16-12-8-4 Meadow Rows
• Focus on Quality

Rest 2min then

• 20 Iron Cross Lift Offs
• Focus on Quality

Mobility for 20min

• 2min Overhead Squat on the Wall
• 3min Half Lotus on the wall, both sides
• 2min Wall Buttefly
• 1min Big Turn Back Stretch, both sides
• 1min Walll Twist, both sides
• 2min Breakdancer, both sides

Lämppä (15min)
Hyppynarulla
5 Rounds, 15s on : 15s off

• Towel Jumps

1min Rest then
5 Rounds, 15s on : 15s off

• Paper Wrist Slaps

Then
40s on : 20s off, 4min

• Double Unders

Rowing (30min)

• 2x12min with 105% of your 20min average watts (use pace boat)
• 5min Rest between the sets
• Record ave watts from the sets

Rest 5min and do following if you have energy left

Mobility for 8min

• 1min Seated Piriformis Stretch, both sides
• 1min Downward Dog
• 1min Hip Opener, both sides
• 1min Knight Stretch, both sides
• 1min Armless Prayer

Lämppä (10min)
2 Rounds of

• 10 Standing T Circles
• 20 Hollow Rocks
• 10 Bottom Up KB per arm
• 20 Air Squats
• 10 Inchworm + Push up

Handstand Work (20min)
Alternate between

• 2-3-4-5 Hollow Body Wall Walks
• 3-2-1-1 HSPU negatives (3s lower down)

Then

• 3x 10s Headstand Hover

Pull up work (15min)
3 Sets (5-4-3) of 1/4 pulls

• Each rep starts with 2s hang
• Then do 1/4 pull & hold for 2s
• Then pull on top of pull up & hold for 2s
• Then lower to 1/4 & hold for 2s
• Then reset at the bottom
• These do NOT to be unbroken

Then

• 2x20 Kip Swings

Metcon
For time (Cap 12min)
9-6-3

• DB Power Cleans @ 2x10kg
• Toes-to-Bars

Then

• 20m Overhead Walking Lunges @ 2x10kg

Lämppä
6min for Quality

• 10 Hanging Active Shrugs
• 10 Knees together Squats
• 5 inchworm push ups
• 5 Bottom Up KB Presses per arm

Pull up work (15min)
3 Sets of

• Max 20s Chin Over Bar Hold
• Rest 40s between sets

2min rest then
4 sets of

• 5 Strict Pull ups (unbroken if possible)
• Rest 60s between sets

Handstand work (20min)
3 Rounds of

• 3 HSPU Negatives (3s Lower down) + HSPU
• Rest 45s between sets

Then

• 3x 6 Hollow Body Wall Walks

Then

• Accumulate 2min Handstand Hold

**Lats (15min)

• 25 Standing Banded Hollow IYs

Then
4 Rounds for Quality

• 6 Front Lever Pulls
• 10 Hollow Bench Sliders

Then

• 2x10 Lat Hollow Box Drill with Tuck Ups

Lämppä (15min)
Hyppynarulla
5 Rounds, 15s on : 15s off

• Towel Jumps

1min Rest then
5 Rounds, 15s on : 15s off

• Paper Wrist Slaps

Then
1min on : 1min off for 5min (3sets)

• Double Unders

Rowing (40min)

• Start at 65% of your 20min ave watt pace
• Every 5min add 20 watt as long as possible
• Cap 40min (max 7 increases)

Lämppä
2 Rounds of

• 2min Jump rope (singles or Doubles)
• 10 Inchworm + Push ups
• 10 Air Squats
• 30s Active Hang

Pull ups

• 2 sets of Max Strict Pull ups
• rest 2-3min between sets

Handstand Push ups

• 2 sets of Max strict HSPUs
• rest 2-3min between sets

Then

• 2 sets of Max kipping HSPUs
• rest 2-3min between sets

Double Unders

• Max Double Unders in 1min

Rest 2-3min

• Max set unbroken (5 tries)

Rowing

• 500m for time