E2'
5×15"

Rest & recovery

Hitaita kyykkyjä, n. 4sec alas ja hitaasti ylös loppua kohden kiihdytys

Warm up(10)
10 jing jangs
10 plyo
10 heel grab
10 knuckle draggers
10 knee grab
10 mountain climbers
10 heels to rear
10 jing jangs

WRK(17)
On the 2:30 x7
12 db ground to overhead
12 plank taps(2ct)
12 v-ups
12 mountain climbers(2ct)

Finisher
60 temper tantrum
1:00 min hamstring stretch

12min work otm
Odd 1min: 6 (3+3) barbell step back lunges
Even 2 min: 3-6 box jumps/step

For Time [30 Minute Time Cap]:

150 Double Unders, 50 GHD Sit-ups
25 Strict Handstand Push-ups
120 Double Unders, 40 GHD Sit-ups
20 Strict Handstand Push-ups
90 Double Unders, 30 GHD Sit-ups
15 Strict Handstand Push-ups
60 Double Unders, 20 GHD Sit-ups
10 Strict Handstand Push-ups
30 Double Unders, 10 GHD Sit-ups
5 Strict Handstand Push-ups

Every 3 Minutes [Starting at 0:00]:
15/12 Calorie Bike Erg

Starting on minute zero 15/12 calorie bike every 3 minutes

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

WRK(16)
WRK 16:00 mins
8 db/bb/kb ground to overhead
8 burpees
8 db/bb/kb upright row
200m run

Finisher
100 flutters
1:00 min hamstring stretch

4 Rounds of:
Run 500 meters
20 Wall Balls
20 Ball Slams

4 rounds:

HSPU 10
T2B 10
HS walk practice 40s
Pull-up 10
Rest

EMOM x 15 mins
MIN 1 - :50 MAX Air Squats
MIN 2 - :50 MAX Leg Extensions
MIN 3 - :50 MAX Plank Rotations
1 Round = 3:00 Rotation

-Finisher-

3x12
shoulder shrugs
Front & side raises
Super man