AMRAP 5min:
2-4-6-8-10-...
Strict Handstand Push-ups
Strict Toes to bar

Rest 2min...

AMRAP 5min:
2-4-6-8-10-...
Deficit Kipping HSPU (plates: 20's/10's)
Kipping Toes to bar

Rästi

Maastaveto max2
-”kakkosilla päätyyn asti”
-tavoitteena 2,5-10kg lisää viime viikkoon

Jalkojennostot maaten, lisäpaino 5x6-12

Reverse Crunches 3 sarjaa (amrap)

Optional Accessory
STRENGTH

2-4 rounds, rest as needed

1) 10 Banded Face-Pull video
2) 10 Lateral Raises video

RPE 3+ to 4+

"Dead Sea"
Teams of 3:
4 rounds:
4:00 calorie row
3:00 lateral barbell burpees
2:00 deadlifts (225/155)

No rest between rounds.
Kilos: 102,5/70

Partner WOD

With partner, 5 rounds (each) for time:

12 Floor press 60/40 kg (barbell)
Row 250/200m

You go, I go

TC: 20 min

*Tyyppi A aloittaa lattiapenan, ja tekee kaikki 12 toistoa. Tyyppi B lepää sen ajan. Sitten vuoron vaihto. Kun molemmat tehnyt penan, niin sitten vasta soutuun.

For Time (in a Team of Three)
Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-ups
Sit-Ups
Row (calories)
Double-Unders
Wall Balls (20/14 lb)
Ball Slams (30/20 lb)
Dumbbell Push Press (45/35 lb)
As a team, complete a total of 1776 reps of all movements, in any order.

3x
5-10 Unbroken strict pull-ups
5 Strict ring dips
10s Ring dip hold on top
10s Ring dip hold at bottom

60s. Row/Bike

2 rds:
5 Walk out + Push up
10 Air squat

60s. Row/Bike

2 rds:
10 Wallball
10 DB snatch
20 DU's

Mobility...
- Lunge complex
- Front rack
- Pigeon
- Couch stretch