Max reps unbroken of Kb Swing 24/16 kgs.

Option 1. Handstand hold on rings, 3 x max time.

Option 2. Modified handstand hold on rings, legs on the box, 3 x max time

3 x 15 omavalintaista vatsalihasliikettä, joissa on mukana kierto molempiin suuntiin

Forearm and Wrist MOB
Dowel 8's, Eagle grips
Banded Lat Stretch and Light Pulldown Prep
Achilles Stretch
Squat Hip Elbow Prys

Then set-up and do 2 WU round of Front Squat - 10reps each

SOD: Pigeon On Floor

"HONOR"
Couples, 5 reps each one.
For time (cap: 30 min):
- 60 Back squat 50/30 kgs.
- 70 Pull-ups.
- 80 STOH 50/30 kgs.
- 60 Front squat 40/25 kgs.
- 70 Toes to bar.
- 80 Hindu push-ups.
- 60 OHS 30/20 kgs.
- 70 Kb snatch 24/16 kgs.
- 80 Burpees.

A. OHS build to a 15rm

B. emom – 12mins
odd – BB front rack walk lunge 61/42.5kg 10 steps
even – 20 DU + 2 MU + 20 DU

+

12, 9, 6 for time all out
PC and jerk 155/105#
T2B
burpee over the bar

Notes:
– record weight and body weight for A
– go after the 12, 9, 6 hard and try to hold on (test it)

For time

Run 1 mile

5RFT(

20 pull up
40 pushup
60 squat
)
Run 1 mile

Sprintit

10x Lateraalinen aitahyppy x 3 + sprintti 20m
Lepo 90s

Start 50 - 60% from max, 2 min. brake between sets.

Write down how far and well you get your L-Hang or L-Sit done. If you get a full L-hang/sit: measure your time in the position.