EVERY 2 min for 18 min

a1
3 Rolls to Candlestick
6-8 Ring Dips

a2
Wall-facing Handstand Hold 45''-60''

a3
Hollow Rocks 45''-60''

Raaka rinnalleveto+vauhtipunnerrus 2,2,2,2,2

nousvilla painoilla

tauot 2 min.

A: Styrka/Färdighet
Snatch complex:E2M for 20 minutes:(Bygg upp i vikt)
1x power snatch + 1x Hang squat snatch + 1x snatch
Jerk from rack 3x3 @ 75% 2x2 @ 80% of 1 RM C&J
Back squat 4x4 @ 80%
B: WOD
Burgner Warmup
+
21-15-9:
TTB/ hanging knee raises
OHS 42/30kg/goblet squats

In teams of 2, with only one teammate working at a time, complete the following as quickly as possible:

1200m Row
100 x DB GTOH
200 x Squats
100 x Burpees
1200m Row

(Partition reps as you see fit)

7 x 5+5 mahdollisimman raskaalla kuulalla

EMOM2 x 5
Askelkyykky kävely, kahvakuulat käsissä
2 kertaa pitkä suora 2 min aikana. 24/16 kiloa.
Voi vaihdella painoja, laadukkaat ja pitkät askelkyykyt.

Start up(14)
stretch 4 mins

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

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

Metcon(13)
45 chest to bar/60 pull ups
otm: 20 double unders x3 singles

Metcon-comp(13)
30 muscle ups
otm: 20 double unders

*start with doubles/singles

afterburner
2x800m
rest equals work time

Finisher
2 min hip opener
20 cuff iso per
40 v-ups

50 T2B for quality
kip or strict

10 Mins working on gymnastics kip
15 Mins on Bar MU

3 x 3 reps