WOD:

10 ROUNDS OF :

Max Cal ( no rest b/t ) - C2 & AB
45 sec work 15 sec rest
30 sec work 30 sec rest
15 sec work 45 sec rest

Every 4min.:
12/9 cal Air bike
9 Bar facing burpee
6 Power snatch (60/42.5)

• Go hard!
• Try to get under 1:30

• 5 Interval of:
Assault Bike 2000 m @ >90% MHR
1:1 rest each interval

120 min
Warm up EMOM12 + 10 m HSW
1.Gymnastics
A. Butterfly pull up practice for 20 min
- 6 7 7 8 7 7 9 7 = 58 reps

B. Handstand push up strength:
4 sets: AMRAP -2 reps 5 s. eccentric HSPU
- Rest 60s-
- 8 7 5 4 reps

C. Handstand push up skills:
- 10 min to find max deficit for kipping HSPU triple
- 15 + 10 kg plates under hands

2.Weightlifting
A. Jerk from blocks
- Heavy triple of the day
- Drop every rep!

B. Every minute on the minute for 10 minutes:
Power clean + 3 Shoulder to overhead @ 45+kg
- 50 kg

Takakyykky 8@75%, 6@80%, 4@85%, 2@90%, 8@80%

Työntö (edestä) 3 sek pito ylhäällä.
1x3@70%, 1x2@75%, 1x2@80% 1x2@85%, jos on suksissa lentokeli niin 1x2@85%

VAPU 5@70%, 3@75%, 2@80%, 2@85%, edelleen jos luistaa sukset pelaa niin 2@85%

EMOM 5

Ring Mu (choose reps & scaling)

Buy in 20 cal rows

3 rounds:
10 over box burpees
15 ring pull-ups
20 on-matt sit-up abs

Cash out 20 cal rows

Buy in 20 cal rows

3 rounds

10 over box burpees
15 ring pull-ups
20 sit up abs

Cash out 20 cal rows

A: practice HSPU negatives
4x5 @ 30A1

B: 10min amrap
10 Burpees
10 RKB swing
30 DU
5min rest
10min amrap:
10 Burpees
10 wall balls
20/15 cal row

Pause bench press 4-4-3