For time

• 2000 skipping
• 300 Russian Twist
• 200 Push Ups
• 100 Trx Row or Towel Row or Table Row
• 2 km Run

E2MOM x 9
3/3/3/2/2/2/1/1/1

Four sets of eight kettlebell C&J's with alternating hands.

-Kippitekniikka

3 x 3 lispainoleuka käsipaino jalkojen välissä / tiukka leuka / negatiivinen leuka

-Rengassoututekniikka
-Lankkupitotekniikka

WOD:
12 min AMRAP
10 ring row
30 sec lankkupito

Four sets of six one arm chin ups with the free hand holding on the hanging arm. The lower the free hand holds the hanging hand the harder.

WU EMOM12:
1-2 Wall Climb
6-10 Push Ups
6+6 Strict Press DB/KB
10 WallBalls

HSPU / Box HSPU / Pike Push Ups
3-6 reps, go every 2 minutes (5 rounds)

Every 2minute 10 rounds:
8-10 Burbees
20 DU

AMRAP 10 Min
10 Double Dumbbell Bent Over Rows @25kg
10 Doubel Dumbbell Floor Presses @25kg

3 x 15 unbroken Deadlifts*
*No hookgrip/mixedgrip/straps

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank taps
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(20)
WRK 4:00 REST 1:00 x4
6 burpees
12 db/bb hang to overhead
24 jump rope/hvy rope/double unders

Finisher
50 double crunch
1:00 hamstring stretch

Joka minuutilla 2 split jerkkiä niskasta. 60-75%