2 rounds:
10 Air Squat Cross Kicks video
5 Toes Through Rings

10min emom Kipping practice
Odd:
Novice: Beat kip/kip swing x10

Intermediate: hip 2 bar pull up x5

Advanced: bar MU x1-3

Even:
Novice: Blocked push ups x5-10
Intermediate: russian push ups x5-10
Advanced: russian dips x5-10
+
Partner WOD
For time:
2000m row
200 jumping lunges
200 Push ups
2000m row

Maastaveto 5x5x70%
Stoppiveto 1x70%, 1x75%, 1x80%
Leuanveto 4x4-6
Suorinjaloin mave yhdella jalalla 2x15/jalka

AMRAP 10

5 Handstand Pushups
10 Pistols (Alternating)
15 Pullups

Warm up:
3 rounds
20sec squat jumps
20sec up&down
20sec hollow rock

Strength:
3-5 rounds, for quality
8-14x/leg bulgarian split squat
20 glute bridges (3 sec hold: top position)
20 mountain climbers

WOD
21-15-9-15-21, for time
Air squats
Burpees
Target: <10min

Cool down:
Lunge flow

Front squat with wide stance 4x6 reps

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

PWR(12)
3 strict press on the minute for 8 mins

WRK(16)
On the 2:00 min x8
5 hang cleans 95/65 or 145/85
20 jump rope or double unders
100m run
record slowest round

Opt(12)
run 3:00 walk 1:00 x3

Finisher
50 flutters
1:00 six inch hold
1:00 hamstring stretch

3 Sets of:

2x Squat Clean + 1x Split Jerk (3x2+1)

3x6x80% of Maximal Height, Rest 90s

Mitä milloinkin