EMOM 16'

1) 6-8 Thrusters 45/30kg/HAP
2) 2-5 Bar muscle-ups
3) 30m Dual KB Farm carry HAP
4) Rest

The Filthy Fifty ( Tc 30'min )

50 Box Jumps (24/20 inches)
50 Jumping Pull-Ups
50 Kettlebell Swings (16/12kg)
50 Walking Lunges (bodyweight)
50 Knees-to-Elbows
50 Push Press (20/15kg)
50 Back Extensions
50 Wall Ball Shots (20/14 pounds)
50 Burpees
50 Double-Unders

Then...
8'min Cool down and mobility

Every 2' for 5 rounds build to challenge

1 Push press
1 Push jerk
1 Split jerk

(From rack)

-6 HSPU/ pike press
-12 kipping leg raise (6x t2b)
-24 lateral jump over db

*2s. pause at the bottom of dip.
*2min rest
*build to heavy

Weighted pull-up ladder 6, 5, 4, 3 reps

Skill Handstand
* -harjoitellaan käsilläseisontaa seinää vasten vaiheittain. tarkoitettu niille, joilla haasteita päästä käsilläseisontaan.*

E2MOM, 5 rounds
1-3 x Handstand
10 Wall ball
5-10 burpee

10 rounds:

60 sec on / 30 sec off

Partner WOD
For time
50-40-30-20-10 reps of:
Wall balls
KB swings 16kg
Goblet squats
Toes to bar
Calories
Box jumps

Gymnastics Capacity

4 Rounds

20/15 (cal) BikeErg @ comfortably hard
2 – 4 Rope climbs
20/15 (cal) BikeErg @ comfortably hard
Big set of Handstand push-ups (Wall-facing or strict)

Start a new round every 5:00