Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 pvc pass thru
10 pvc good mornings
10 halo
:30 sec samson per side

PWR(12)
2 strict press on the minute for 8 mins

WRK(25)
15:00 WRK 3:00 rest
200m run
10 goblet squats 53/35 or 70/53
10 push ups or strict hspu

then

:35 WRK :25 rest x7
burpees

Score = reps

Finisher
50 double crunch
1:00 min quad stretch

AMRAP 12min

2 RMU/BMU
4 Hspu
8 KB swing

Rest 5 min then

Tempaus, 3 sek pause puolessa sääressä
1x70%, 1x75%, 3x1x80%

Rive, 3 sek. pause puolessa sääressä + työntö
1+1x70%, 1+1x75%, 3 x (1+1)x80%

Etukyykky 1x5x70%, 1x4x75%, 3x3x80%

3Kierrosta

10-15 jalannostot riipusta
12+12 Kulmasoutu

4 rounds for time of:

• 30 GHD sit-ups
• 30 hip extensions
• 100-ft. handstand walk

Penkki 6x2x80%
Kyykky 6x6x50% (1min palautus sarjojen välissä)
Runkkupenkki 3x1-3 (noin 90%)
Kohautukset käsipainoilla 3x15-25 / Band-pull-aparts 3x15-25 (vuorotellen)

6 x Every 2min
3 Squat snatches @65-70%

Optional Accessory
GYMNASTIC STRENGTH

2-4 rounds, rest as needed

1) 30sec Wall Sit (load anyhow) video
2) 8-16 Strict Crossover TTB video

RPE 3 to 4

Työntö, pukeilta/tolpilta

2x70%, 2x75%, 2x80%, 2x1x85%, 2x1x90%, 1x80%

Rive puolesta reidestä (2RM)

1x70%, 1x2x75%, 1x2x80%, 1x2x85%, 1x2x90%, 3 x 2 x max

Työntö raaka + sax, niskasta, ylhäällä 2 sek. pito

7 x (1+1)x70-85%

A. (8min.)
45s. Row/Ab - Walk out + Push ups
45s. Row/Ab - Tempo Ring row (3s.+3s.)
45s. Row/Ab - Hollow + Arch
45s.: Row/Ab - Active shoulders x2

• Mobility: (4min.)

• shoulders/chest/Lats (w/ band)

• Work on/warm up: (6min.)
  HS-Walk / Pull up / C2B / MU

WOD
21-15-9 reps for time of:
Snatch 60/40
Hand stand push ups