AMRAP (As Many Rounds As Possible)
in 25 minutes of
8 Handstand Push Ups*
2 Rope Climbs**

*If you can, try to do “freestanding” HSPU
**If you can try L-Sit Rope Climbs. Yes that’s without help of the feet

a) Weightlifting
Snatch balance 3 x 3 by feel
Snatch 3 x 3 by feel

b) Conditioning
Benchmark workout: Karen
- > 150 Wall ball for time 9/6

C) OPTIONAL Open prep & aerobic base for 20 min
5 hand release push ups
10 box step ups
20 double unders
10 abmat sit-ups
5 ring dips

C osio EI ole aikaa vastaan vaan rauhallista tahtia. Ota C osio ikäänkuin jäähdyttelynä, sykkeet maltillisella tasolla. Laatu liikkeissä.

A.
Four sets of:
Deadlift x 6-8 reps
Rest 60 seconds
Wall Climbs x 2-3 reps
Rest 60 seconds
Hollow Hold/Rock x 30-45 seconds
Rest 60 seconds

B.
Three rounds for time of:
30 Overhead Walking Lunge Steps
15 Pull-Ups
400 Meter Run

3 rounds for time:
20 Sit-ups
20 Back extensions

20 thrusters
20 sdhp
20 push jerk
20 ohs
20 front squat
+emom 5 burpees

Rx: 42,5/30kg

PartnerWOD
2 rounds for time
100 Wall Balls 10/6kg
50 Power Cleans 70/50kg

work in pairs
3 rounds
20 ub thrusters 30/20
20 bar over burpee
-1min break-
2 rounds
30 ub wall balls
30 synchro kbs
30 synchro push ups
-2min break-
40 hang squat cleans
40 hang power cleans
40 shoulder 2 overhead

3×3 Pause OHS (75 %)

8 min AMRAP
40 DUs
4+4 pistol squats
10 push ups

A.
Three sets of:
Kneeling Halos x 3-5 reps to each direction
Rest 60 seconds
Back Squat x 8-10 reps
Rest 60 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
12 Kettlebell Swings
6 Strict Pull-Ups