Strict gymnastics
EMOM 16
1. strict T2B x 6-8 reps
2. Ring push up 8-10 reps
3. legless rope climb 1-2
4. rest

Hip Position Squat snatch + Squat Snatch TnG

7 x (1+1)@55-75%

SO 2:00

EMOM 20

Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch, 1 sec pause on bottom
Minute 2: 15/12 Calorie Row
Minute 3: 5 Toes to Bar + (5+5) Single Arm Dumbbell Hang Clean and Jerks 22,5/15kg
Minute 4: Handstand Walk
Minute 5: 12/9 Calorie Ski

5 Rounds of AMRAP 1:30:

25 Double Unders, 6 Deadlifts 102.5/70kg
25 Double Unders, Max Strict HSPU in Time Remaining

Rest 30 Seconds Between Rounds.

WOD “Point Break”

AMRAP 17:

5 Strict Pull-ups

10 Single Dumbbell Hang Clean and Jerks 22,5/15

15 AbMat Sit-ups

3 Rounds for Time
20 Wall Ball Shots @9/6kg
20 Box Jumps @60/50cm
10 Push Presses @50/30kg

TC: 10'

"Tall" raakatyöntö 3x5 (kuorma, sopiva)

Työntö niskasta (3sec pito saksissa) 5x3x70%

RaakaRive puolesta reidestä + VaPu

5x(2+5)x70% (vapu%)

Valakyykky, kuminauhoilla esineitä tankoon

5x3

Accassory:
3 x 10 Te otteella pressi niskasta
3 x 20 Deadbug

Back Squat 4 RM

For Time
16m Double Dumbbell Front Rack Walking Lunge 22,5/15kg.
3-6-9-12-15-18-21: Strict Handstand Pushups

(älkää homoilko niiden dumbbeleiden kanssa)

Eli toinen pää osuu olkapäähän ja painoa kannatellaan kädellä.

TC 12

Build to a Heavy at Each Distance, Unbroken

1. 60m Barbell Overhead Lunge
2. 40m Barbell Overhead Lunge
3. 20m Barbell Overhead Lunge

Rest as Needed Between Sets.

Tankoa ei pudoteta myöskään kääntyessä. ( If he dies, he dies)