Strict hspu
Alternating On th Minute x 12 (6 Rounds):
Odd Minutes – 50 Double-Unders
Even Minutes – Max Strict Handstand Push-ups
Repeat from last week. Aim to improve.

Squat snatch
Build a heavy single

For time:
50 box jumps, L/M
25 handstand push-ups
40 box jumps
20 handstand push-ups
30 box jumps
15 handstand push-ups
20 box jumps
10 handstand push-ups
10 box jumps
5 handstand push-ups

Back Squat
3-3-3-3-3

7 rounds for time of:
5 power snatches
1 sub-0:40 200-m sprint
If the sprint takes longer than 40 seconds, redo it before moving back to the snatch.
Men: 50 kg.
Women: 30 kg

1) Tempaus 6x1 nouseva
2) 10 min OTM
odd 10 x leuanveto
even 10m käsilläkävely
3) WOD
4) venyttely

7 rounds for time of:

• 5 power snatches
• 1 sub 40s. 200-m sprint

If the sprint takes longer than 40 seconds, redo it before moving back to the snatch.

Men 135 lb.
Women 95 lb.

Core conditioning

3-5 x
10 Dragon flags on bench
10 Reverse hyper
Rest 30-60"

Team Chipper for FREEDOM!

Break through the prison wall
Climb up to the roof
Carry your wounded buddy
Row to the shore
Run to Freedom!

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Escape plan to be revealed at the scene of the crime.

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15 m Sledgehammer to Tire, heavy farmer's walk every 5 m
5/ person Rope climb (from ground to standing up)
Buddy carry
500m row /person, while others do 20 MBC over shoulder
400 m run together

3 rounds, 90"/station

Sideways HS walk, fall-facing
Cartwheels and free HS
Rise to tuck or skin-the-cat