A1) hollow body hold 3x36s
A2) weighted sit ups 3x10
A3) single leg sitting leg raises 3x(10+10)
2 min rest

AMRAP 7

2 Rope Climbs
10m Handstand Walk

5 rounds for max reps of:
Min 1: Bench press
rest 30sec
Min 2: Strict pullups
rest 30sec
Min 3: Max cal echo bike
rest 2min

3 Rounds

20 GHDSU w/ Medball
12 Dumbbell Press, alternating
6 Strict Pull-ups

2 x Frogstand practice
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2x5 Kick Ups to a Wall
- Rest 1min btw sets
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4 sets of:
2-4 HS Walking Steps To a Wall
- Aiming to kick up about 1m away from the wall and walk to it
- Rest 1min btw sets
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5 sets of:
5-10 HS Steps Onto a 5kg Plate (feet on the wall)
- 1rep = step both hands on and off the plate
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4x10 HS Walking Steps (facing the wall)
- Only toes touching the wall
- Hands as close to a wall as possible, body stacked
- Rest 1min btw sets
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3k row
10k c2 bike
5k run

AMRAP 10
36 DU
12 alt. DB snatch 15kg
6 burpee box jump over

4 rounds, for quality
25 DB rear delt flies
10 DB renegade rows
25 banded rows

Voima
E2MOM, 4 rounds
6-10 strict pull up
-matala tanko

WOD
EMOM 16:
Minute 1 | 6-12 Wall ball
Minute 2 | 10-20 shoulder tap
Minute 3 |6-12 up down
Minute 4 | rest

Bike

4 x 1000m Rest :45 between sets.