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

2 Rounds
10/side Xiao Pengs
30-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
3 Scapular swimmers (prone position)
+
3 – 2- 1/side
Tall kneeling KB halo
Single arm KB hike clean
Single arm KB windmill
+
2 Rounds
5/side Elevated ankle lunges
5/side Cossack squats
5/side Tactical ankle rocks, alternating