A1: Db Bulgarian split squat 4set
A2: Windshield wiper push ups 4set
B1: Wall sit 2set
B2: SA Db Shoulder press 2set
C: Flared push ups 2set
D: DB Shoulder flys 1xMax

AMRAP 18

• 10 hang power snatches
• 10 wall-ball shots
• 10 knees-to-elbows

♀ 65 lb, 14-lb ball to 9 ft
♂ 95 lb, 20-lb ball to 10 ft

For time:
15-12-9 reps:
- Cal AB
- Box Jumps 60/50cm
- Pull-ups

Rest 2:00

6-9-12 reps:
- C2B
- Box Jumps 60/50cm
- Cal AB

💛💚💙🩵💜🤎

Toinen Yleisviikko ennen uuden kauden alkua.

4 Deadlift
4 Bar over burpees
4 Hang squat clean
4 BOB
4 Thusters
4 BOb

30 alternating DB power snatches (15/22.5 kg)
10 wall walks
30 alternating DB power snatches
10 wall walks
30 alternating DB power snatches

Scaled WOD
For time:
20 alternating DB power snatches
5 partial wall walks/inch worms
20 alternating DB power snatches
5 partial wall walks/inch worms
20 alternating DB power snatches

Toes-to-bar Drills

Kipping Toes-to-Bar Complex – 2 to 3 sets

3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
Rest 30-seconds b/t sets (set = all 3 movements)
+
5-10 Progressive toes-to-bar swings with straight legs*

2rounds:

20s side planks
20s wall sit hold
20-40s D-ball hold