For time:
50 box jumps
50 pull-ups
50 kettlebell swings 24/16
50 walking-lunge steps
50 knees-to-elbows
50 Kb push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

• 1 Set of:
Ring Muscle Ups max reps
Rest as need
1 Set of:
Ring Muscle Ups 50% max reps
Rest as need
1 Set of:
Ring Muscle Ups 50% max reps

On GHD machine Perform same rep scheme of:
-Hamstring raise
-Hip extension
-DB row in hip extension
-Hip extension into DB rown
-10 GHD sit-up
Use 2x DB increasing weight each week

4 RFT
20 DU / 40 SU
10 Ring Dips
10 THRUSTERS 50/35

1a) Sled Variation: 5 x 20m. Rest 60s.
1b) Asymmetrical Farmer Carry: 5 x 15m each side. Rest 60s.

• Sled pull, push or drag of your choice.

For time with a partner:

Buy in:
200 Double Unders

Then,
3 Rounds of:
30 Calorie Row/25 cal bike
10 Curtis P’s (50/35kg)
(Power Clean+ Front Rack Lunge Left&Right+ Push Press )

Then,

Cash-out
200 Double Unders

Timecap: 25 mins

"Omatoiminen WOD"

A.
Row 3min.
DU's practice 3min.

2 rds:
8 Active shoulder
8 Kipping swing
10 Air squat
10 Hollow rock

2 rds:
6 Db snatch
6 K2E/T2B

B.
For Time:
100 Double Unders, 30 Db snatch (22.5/15kg)
100 Double Unders, 30/21 Calorie Row
100 Double Unders, 30 T2B
100 Double Unders, 30/21 Calorie Row
100 Double Unders, 30 Db snatch (22.5/15kg)

Back squat 1 RM, then max reps @ 75%

DB Lateral Raises: 3 x 12-15. Rest 60s.

*1st variation/arms straight

Front Squat
5x5