BENCHMARK
AMRAP 20:
2 ring muscle-ups
4 handstand push-ups
8 KB swings (24/32 kg)

Scaled WOD
AMRAP 20:
2 Strict Pull up/strict pull up (matala tanko)
2 push up/knee push up
4 pike push up
8 KB swings

10 x alkavalla minuutilla
3 maastaveto + 3 raaka rinnalleveto riipusta + 3 raaka työntö 50/35kg tai n. @60% työntö

Keskity hyvään rytmiin liikkeessä, lisätään hieman kuormaa.

Practice different variations of

handstand push ups

On a 35-minute clock with a partner:

Complete as many rounds as possible in 30 minutes of:

• 30 double-unders
• 15 pull-ups
• 15 push-ups
• 100-meter sprint

Then, 5 minutes to find a 1-rep-max partner deadlift

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

10min EMOM:

Kipping/Butterfly C2B

RPE 4-5

Pick a number you can manage all sets. Don´t rip your hands!!!!

For time:

20 hang power clean
20 stoh@50/35kg
20 burpee over bar

3 x alkavalla 4 minuutilla

3 maastaveto, jätä 2 toistoa varaa
3-10 leuanveto tiukkana

On a running clock, every 8:00 complete:

A) 1 000m Row
- At the start of every minute, perform 15 sit-ups

B) 800m Run
- At the start of every 200m, perform 10 burpees

C) 2 000m Bike
- At the start of every minute, perform 5 Devils Presses @2x15/10kg

EMOM 16
1) 8 Hanging leg raise
2) 8+8 Side plank rotations
3) 30 Bicycle crunches
4) 30s Tuck hold

7x5 @75%