Warm Up
2 rounds
2 min cardio
5 inch worm + push up
5+5 squat strech
5 burpees
10 db snatch
10 walking lunges

Treshold Metcon
2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-12 burpee box overs , go every 1min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 2-3 wall walks , go every 1 min

4 min rest

2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 12-16 db snatch, go every 1min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 12-16 walking lunges with db on shoulders , go every 1min

Gymnastics Skill Development: Handstand walk
1. Accumulate 30 alt. Handstand scissor kicks (wall-facing)
2. Accumulate 20-30 Handstand leans
3. Accumulate 20-50 HS shoulder taps, try to stay in place.
4. 2 – 4 – 6 – 8 – 10 m HSW

For members not comfortable being inverted:
Every 2 min x 4:
20m KB or DB Overhead walk
10-15 Hollow rocks

AMRAP 12, with partner

Row 125m
15 Kettlebell Swing
7 Box Jumps

IGYG

Deadlift

5-5-3-3-2-2-1

Go every 3:00

EMOM 16

1 Minute : 8 DB Incline Row
2 Minute : 12/9 Cal Bike
3 Minute : 15 Push-Ups
4 Minute : Rest

Power snatches

AMRAP 2 @ 65%1RM snatch

3 rounds for time of:

50 wall balls @ 9/6kg
50 lateral burpee box jump-overs, 24/20”

Time cap. 20 minutes

7.62m Handstand walks

AMRAP 2

With a partner (You GO, I GO)
Every 2 mins x 16 sets
1st : 30/25 cal row (You GO, I GO)
2nd : 40 Syncro KB goblet squat @24/16kg
3rd : 40 T2B (You GO, I GO)
4th : 40 Syncro Single arm KB push press( 15/15)

Voima
E3MOM, 4rds
DB Bench press 8-10

WOD
21-15-9-6-3
air squat
push press