Workout 1
3 sets
10-20m hs walk or 3-4 wall walks
5 sandbag cleans @45/70kg
rest 1:1
3 sets
10-20m hs walk or 3-4 wall walks
5 sandbag over shoulder @45/68kg
Scale the sandbag weight if necessary.
choose hs walking if there is a change to go minimum 10m in 1 minute cap.
If you are going for WALL WALKS , Practise handstand walking for 10-15 minutes before wod
as an skill part.

Workout 2
4-5 sets of
16/20 calories of standing bike erg (naiset vastus 8 ja miehet 10)
2-3 rope climbs
rest 2 min bwn rounds

target sub 2 minutes each, cap 2.5 min.
goal is to get bike done under 55seconds
try to go for rope climb every 15-30sec.

Cool down
2-3 min light cardio
1+1 min forearms smash
1+1 min forearm streching
2+2 painball to uppertrap against rig
1 min prayer pose