For time:

50 burpees
40 pistols
30 HSPUs - kipping or strict
20 strict pull-ups - use band/kb/db/barbell/rings/table to do rows if needed
10 wall walks

Skills
Wod prep

Wod
Emom 25’
1 min: 15 x am swing
2 min: 15 x close stance goblet squat
3 min: 15 x kneeling squat
4 min: 15 x chest press
5 min: 15 x overhead to knee tuck

Afterparty
100 KB Sit-Up Reach

A,
Week2
Back Squat 1x3 at 70% 1RM
Back Squat 1x3 at 80% 1RM
Back Squat 1x3+ at 90% 1RM

Rest as needed between sets.

B,
Part1
For time:
40 Dumbbell Snatches&22,5/15kg
30 Box Jumps@60/50cm
150 Double Unders

Time Cap: 8 mins

Rest 2 mins before part 2...

Part2
For time:
30 Box Jumps
40 Dumbbell Snatches
150 Double Unders

Time Cap: 8 mins

Rest 2 mins before part 3...

Part3
For time:
150 Double Unders
30 Box Jumps @60/50cm
40 Dumbbell Snatches@22,5/15kg

Time Cap: 8 mins

Goal: See if you can complete each of the 3 round versions within :20 seconds of one antoher. This is all about knowing how to pace!

C,
3 rounds for quality of:
5 Bombers
5 ATYTs
10 Wall Slides

3 Rounds:
10 Weighted Sit Ups
30m Single Dumbbell Farmer’s Carry (each side)
1:00 Plank Hold
30m Single Dumbbell Farmer’s Carry (each side)
10 Weighted Sit Ups

• T2b 10 toistoa,
• Etunojapunnerrus x10
• Kahvakuulatempaus 10+10
• Lepo 1min

Aikaa vastaan:

• 20-18-16-14-12-10-8-6-4-2 valakyykky
• 2-4-6-8-10-12-14-16-18-20 sots press

Käytä keppiä, harjanvartta tms. painona, jos tankoa ei saatavilla. Paino kommenttiin.

3x10 Back squats

3x8 Front squats

3x5 OH squats

100db bench press for time
-everytime you break 25m strongman carry 35 DU