Warm up
3 rounds
1 min ski erg
12 step back lunges
8 v-ups
12 box step ups
4-8 strict pull ups
then some skill/prep for todays wod, spend time as needed bwn 5-15 minutes

Gymnastic Intervals
Every 5 min for 20 minutes (4sets)
16-20 ghd sit ups or V-Ups
12-15 c2b pull ups or kipping pull ups (do these in 1-2 sets)
8-12 pistol squats
time target 2.5-3 min, cap 3 min 30s.

Accessory Work
3-4 rounds
10 double db bench press
20 alt hand bicep curls
rest 1-2 min

Accessory Work
3-4 rounds
2 min empty sledge push (askellus koko jalkapohjalla rullaavana/kuopasevana) @ight work
10+10 half kneeling banded crossbody over
:45 side plank R/L
rest 1-2 min

Handstand Walk Circuit – 2 rounds

1, ½ or ¼ rotation (each way) of Box pike handstand steps
5 (each way) Sideways handstand walk ( Wall or free )
2 Kick to handstand with immediate walking on the same spot close to a wall (aim to get as many hand placements before your feet touch the wall)
2 Kick to handstand (at least 1-5 metres) away from the wall and walk to the wall

3 x 5

AMRAP 14, with partner

Bike 15/12 Calories
20 Kettlebell Swing 24/16kg

Full round then change

Every 1:30 x 10
-2 power cleans + 2 hang squat cleans + 1jerk

*build to moderate

2-4rounds:

3-10 strict pull up
10 snowangel

Penkki 3x3x80%, 80% x amrap
-3x3 sarjoihin stopit

Pullover 4x12

Ojentajat käsipainoilla maaten 4x12

Ojentajat kumpparilla 3x20

Vipunostot eteen levypainolla 3x20