*WOD *

In a 10 min window:
1 mile run with the remaining time 3rm clean
In a 10 min window:
1 mile run with the remaining time 3rm STOH
In a 10 min window:
1 mile run with the remaining time 3rm GTOH

*The clean can be any form of clean I.E. Power/full/split

skill

Max rep kipping muscle ups

TRISET x 3 Rounds
Crossbody KB Romanian Deadlift x 10-12 each.
Rest 60s
Single Arm Offset Ring Row w. Rotation x 8-10 each
Rest 60s
Lying Dumbbell Triceps Extension x 12-15.
Rest 60s

✨️🦩✨️🐦✨️🦢✨️

For Time

4 rounds:
8 pull ups
20 wall balls @9/6kg

-rest 3min

4 rounds:
8 handstand push ups
20 air squats

-rest 3min

4 rounds:
8 deadlift @90/60kg
20 medball box step ups @9/6kg

Kyykky 4x3x80%

Penkki 4x3x80%

Suorinjaloin mave 3x8

Penkki käsipainoilla 3x8-12

Pinch Grip Farmer Carry: 3 x 30 Meters. Rest 60s
+
Pick 1-2 from the list below:
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

2 ROUNDS of

AMRAP 3 min
4 alt. db hang squat clean 25/17.5kg
6 HSPU
rest 2 min
AMRAP 3 min
6 alt. pistols
8 DBL DB push jerks 2x25/17.5kg
rest 2 min

---

RX movement over reps with scaled, maintain the intended ROM of the movement e.g. in pistols hip below parallel
option 3: RX
option 2: @ 22.5/15kg
option 1: HSPU -> 1-3 reps, pistols of the box see video

Kyykky 2x1x90%

Penkki 2x1x90%

Kyykky 3x5x40%
- 3s stopit

SitUps 3x6-12

-tee kaksi vikaa liikettä vuorotellen-

In teams of 2

30 total rounds
1 wall walk
3 burpee box jump overs@60/50 cm
5/5 KB snatch@24/16 kg
15 double unders

Relay style, so switch after full rounds.

Time cap: 35 min