A: Practice kipping

B: 6min amrap
15/12 row for cal
10 Push ups
3min rest
6min amrap
35 DU
10 Burpees
3min rest
6min amrap
20 alternating Prison step ups
15 KB swing

10-10-10-10 of:
BB Push Press
10 @ 9 RPE (Load Repeat)
60% 1RM 10 reps
65% 1RM 10 reps
70% 1RM 10-10 reps

Push Press 4x4, build to a challenging set of 4.

25 Lunges
20 Pull-up
50 Box Jumps (20)
20 Double Under
25 Ring Dips
20 Knees to Elbows
30 KB Swings (2pd/1.5pd)
30 Sit-ups
20 Hang Squat Cleans (35/25 lb)
25 Back Ext.
30 Wall Ball Shots (20 lb)
3 Rope Climbs

First attempt at Dirty Dozen. Lots of room for improvement.

Kyykky 2x85%
Penkki 4x4x70%
Kyykky 2x85%
Voimapyörä 5x5-15

For time:

• 3-minute handstand hold
• 100 squats
• 50-meter handstand walk
• 100 squats
• 30 handstand push-ups

Perform handstand hold against a wall (with only the feet touching) and accumulate at total of 3 minutes before moving on to the squats.

1 ¼ Front squats, 5x3 reps

Hang squat clean 4x5 reps

Strict press 3 x 8

A: Partner WOD
alternate complete rounds
15min amrap:
5 Shoulder to Overhead 60/40kg
10 Lateral Burpees Over the Barbell