5 x 3 rope climb

9x 3:00 ON / 1:30 OFF
- Alt. btw Row, Ski, AB
Score: Total calories

3 Kierrosta:
30s Kuppipito
30s Sivulankku
30s Sivulankku
30s Kaaripito
60s Lepo

For time:
100cal Assault bike
- Keep a steady pace

A) Snatch drills

B) 3-Pos snatch complex
- 5 heavy sets of (Hi-hang snatch + low hang snatch + snatch from floor)

Band work followed by working up to 3 reps of deadlift at 80%.

Complete 5 sets of 3 reps at 80%. Rest for two minutes between sets.

Warm Up
30-40 band pull aparts
then 2 rounds
1:30 air bike + 1:30 ski erg
5 inch worm with push up
5+5 lunge elbow to floor strech
10 wall squats
5+5 single leg RDL
5+5 suitcase DL
:30 wall climb hold

Skill / Wod Prep
Lets practise wall walk movement
Then practise Free Handstand Hold / walkings
1) Kick to Handstand against wall x 5-7 reps
stay few seconds next to wall, come back down and do it again.
goal is to find just about right speed to go to that HS Hold
"prepare to go hs hold without wall, so it wouldnt go over"
2) Some HS hold playing againts wall/free holds. take the other leg off
from the wall, then both and find some balance (2-3 times attempt)
3) Shoulder taps on wall climb hold, 2-3 sets of 15-20 reps.
we want to feel how to change weight hand to hand and get stimulus to
HS walking.
4) HS walking practises for sometime. Try to get some steps and meters in.
5) test some sandbag cleans and over shoulder movement

A,
For quality:
Farmer Carry, pick load, 15m
Rest 3 mins
Farmer Carry, pick load, 22,5m
Rest 3 mins
Farmer Carry, pick load, 30m
Rest 3 mins
Farmer Carry, pick load, 37,5m
Rest 3 mins
Farmer Carry, pick load, 45m

Rest 2-3 mins.

B,
Teams of 2 - For time:
50 Box Jumps@60/50cm
50 Jumping Pull-ups
50 Synchronized Kettlebell Swings@24/16kg
50 Synchronized Walking Lunges
50 Push Press@empty barbell
50 Back Extensions
50 Partner Wall Balls @9/6kg
50 Burpees
50 Double Unders

Complete in teams of 2. All movements that are NOT synchronized have athletes sharing the work to complete the rep ranges. Movements that ARE synchronized is reps/person

Double Unders- each

Goal: Sub 20 min

C,
Complete as many rounds as possible in 6 mins of:
10 L/10 R Fire Hydrants
Single Leg Glute Bridge, L 20 secs/R 20 secs
10 L/10 R Lying Leg Raises
Bird Dog, L 20 secs/R 20 secs

Easy AMRAP.

40-30-20-10:
Banded Hammer Curls
10 Hollow Rocks after each set
+
- Rockback Adductor Stretch x 60s each side
- 10-15 Parasympathetic Breaths (6s inhale + 1s hold + 6s exhale + 1s hold)

A: Squat snatch on Same weight 1-2-3-4-5…
B: Power clean + push jerk + split jerk