For time:

• 10 strict muscle-ups in AFSAP
• 100-ft. handstand walk in AFSAP
• 10 strict muscle-ups in AFSAP

Each time you brake, stop and L-sit from the floor for 20 seconds.

EMOM 16'
1: 12 DL @60/40kg
2: DL hold
3: 6 Push Jerk
4: Barbell Front rack hold

A/ 5 rounds of:
300 row
6x DB sqt clean (Heavy @22,5kg)

B/ 2 rounds of (3' rest BTR)
5x
5 KB clean @2x20kg
5 KB FS @xx20kg

Penkki max1

90 min concept bike pk

A.) Legless / Rope climb technique
-lantion voima
-alastulo

B.) Gymnastics Accessory 4 rds for quality:

Ring Support hold 15-20 sec
Accumulate 1 min dead hang (goal UB)
Plate windmill 8/side
Bent leg heel touches 12/side

rest 45 sec

Burpee, BJ, SU, DU, Run
using the LM map

"Big Bang"

For Time
50 Power Cleans 100/70kg

1) takakyykky 5x10x55%
2) KS 3min
3) WOD
4) veny

5 rounds of
20 cal ski
10 burpee to target
Rest 5 min

5 rounds of
20 cal row
10 wb
Rest 5 min

5 rounds of
20 cal bike
10 box jumps