For Time:

21 Pull up
42 DU
21 Thruster 29/43kg

18 C2B
36 DU
18 Thruster 34/52kg

15 bar Muscle Up
30 DU
15 Thruster 38/61kg

TIMECAP 12 min
- skaalaa tarvittaessa roikkumaliikkeet leuoiksi, tuplat yksittäisiksi naruhypyiksi ja Thruster pienemmälle painolle tai rinnallevetoliikkeeksi.
-Tulos on aika tai todennäköisemmin se toistomäärä jonka kerkeät tehdä 12 minuutissa :)

1-2 Rounds of

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5/side Single arm elevation leans in the box pike handstand position (2-second hold each arm)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps

– Rest as needed b/t exercises and rounds –

AMRAP 8

15 Wallball Shots
15 Push-Ups
15 Sit-Ups

40' AMRAP with partner

2025m row
3/3 wall walk
8 syncro burpee
20 wall ball
25 pull up
30m partner carry
8 syncro burpee

30min EMOM:
1) 5 Deadlift @60-70%
2) 10m Front Rack KB/DB Walking Lunge
3) Strict pull-up 3/5

Voima
E3MOM, 3 rounds
single arm DB bent over row 10+10

WOD
4 rounds work 40s/rest 20s
1.min ski
2.min bike
3.min row
4.min rest

WARM UP'
10-15min easy pace bike or run

4-5rounds:

90s ON / 30s Off
1) bike
2) row
3) ski
4) echo

PK 2

WARM UP'
10-15min easy pace bike or run

Back Squat

5-5-5-3-3-3

Go Every 3:00

Core & Stabilizers – 5 rounds (each superset)

GHD Sit-ups – 10 reps
Russian Twist – 10 reps (15/10 kg plate)