105 min
1.Warm up for 20 min

2.Gymnastics
A. HSW practice for 20 min
- 15 m.

B. Bfly CTB practice for 25 min
- Box
- Singles 7 x 1
- Kip swing + CTB 5 x 3+3 4 x 2+2

C. Bfly pu practice for 10 min
- 8 9 8 9 8 = 42 reps

D. EMOM6: kipping HSPU
- 4 4 4 5 5 5 reps

3.Strength
A. 3 sets:
Single arm press w/DB 8/s. x 20 lbs
Bicep curl 8/s. x 25 lbs
Bent over row w/DB 8/s. x 35 lbs

work to a 1RM back squat for 15mins

5 rounds for time:
21 wb
200 ft farmers carry
9 strict HSPU

For time

100 DU
50 cal row
25 toes to bar

TC 9 min

12 min EMOM

*1-2 ring MU / bar MU
*5-10 butterfly pull ups

Lepoja

AMRAP 4:
10 Kettlebell Swings (24/16)
7.5m Unbroken Handstand Walk

Rest 2 Minutes

AMRAP 4:
10 Kettlebell Swings (24/16)
7.5m Unbroken Handstand Walk

20min E2MOM alt between:
5 x strict press
5 x thrusters

yht 25 of both

4 rounds for quality
10 strict pullups
12 push ups
14 shoulder taps
2m handstand wall walk + 5 HSPU
20 hollow rocks

Takakyykky 10RM