M/N 35-54

In 15 minutes for time or reps:

100 Double Unders

80 Wall Balls 9/6 kg

60 Alt. DB Snatches 1 x 22,5/15 kg

40 Burpees Over Line

20 Cleans (anyhow) 70/50 kg

Tc 15 min.

GHD sit-up – 40, 60 or 80 reps,

• Choose # of reps based on your capacity in this movement. Rather, do what feels like too little than overdo these, as you might be sore for a while.break to sets as needed

10 Rounds , go every 60 to 90-seconds

1) Set of Ring muscle-ups
2) Set of Wall-facing handstand push-ups

• 5 rounds/movement, alternating

Accumulate EXCELLENT repetitions on each movement. Do a single (big) set each round. This can be done as alternating EMOM, E75s or E90s (depending on how much rest you need to keep the quality high). How big a set is repeatable for you?

Jog HR Zone 2-3

45 minutes.

3:00 on - 1:30 off x6 w/ partner, YGIG, divide anyhow - alt. btw a & b:
a) 30 double db bench press - 26/20 cal row - amrap db bench press
b) 30 DL - 26/20 cal other machine - amrap DL

Front squat 4 RM

Warm Up
2 rounds
1:30 cardio machine
4+4 lunge elbow to floor strech
4 Inchworms with push up
8 Scap Pull ups
12 Ring row
12 hollow rocks

Skill training
Kipping Pull Ups

WOD
2 sets:
9-6-3 reps of
Burpee Pull ups / 9 burpees + 9 banded strict pull ups or ring rows
18-12-6 reps of :
Box step ups with 1 db on shoulder
rest 3 min bwn rounds

Accessory
3 Sets:
10 single arm db bench press R/L
10 Suitcase Deadlifts R/L
10 Single Leg Calf Raises R/L
rest 1-2 min and repeat

A: Ring chin ups Supinated 3set
B: Ring pull ups pronated 3set
C: SA Kb rows 2set
D: DB Powell raises 2set
E: Alternating DB biceps curls 1xMax

EMOM8:
a) 6-15 WB
b) 6-15 power clean

Tavoite: työskentele 20-40s / kierros.