Snatch Balance/OHS 3-3-3-3-3
+
Partner WOD:
10 rounds/5each
250m row
10 DB Thrusters 20/15kg

Toes-To-Bar "Annie"

For Time (alternating):
50-40-30-20-10 Double-unders
25-20-15-10-5 TTB

Overhead Squat
5x5

1) Minutes 0-5 - Skill Practice

• For the five minute time period, practice kicking up to the wall and holding a Handstand. The goal of this is quality and building a solid handstand position, so do not hold the handstand until muscle failure sets in. Short to moderate sets with perfect technique is what we are looking for. Work on building confidence in kicking up against the wall and holding the Handstand.

2) Minutes 5-10 - AMRAP for Skill:

• Hollow Hold x 30 seconds
• Arch (Superman) Hold x 30 seconds

... REST 3 MINUTES...

3) EMOM X 8 Minutes:

• Minute 1 - Ring Push-Ups or TRX Push-Ups x 5-10 OR Tempo Push-Ups x 5-10 (3 seconds down each rep)
• Minute 2 - Strict Pull-Ups x 3-5 OR 1-Arm DB Rows x 6/side @35-50/15-35 lbs. (no tempo but under control the entire time)

... REST 3 MINUTES...

4) 15 Minute AMRAP:

• 3 Wall Walks
• 6 DB Renegade Rows @ 25-50/10-35 lbs. (3/arm)
• 12 Cal. Row/Ski Erg/Airdyne

Aikaa vastaan:

60 ilmakyykkyä
60 punnerrusta
60 abmat-vatsaa
60 leuanvetoa / rengassoutua
60 boxihyppyä

Aikaraja 20 min.

Venyttelyä 45min + luonnossa liikuskelua. Pää lepää :)

5,10,15,20,25,30,35...
DL (102.5/70)
After each set of DL do 3 rds Cindy

• Cindy: 5 Pull up / C2B 10 Push up (hr) 15 Air squat

Five rounds for time of:

• Run 400 meters
• 185-lb. / 125-lb. Deadlift, 21 reps

OPEN GYM 2-3pm
Post if coming!

In 35 minutes complete as many rounds as possible:
2 rope climbs or 2 bar muscle ups
150 m run
8 overhead squats 30/20 kg
150 m run
12 v-ups
150 m run
2 min rest