120 min
Warm up for 15 min
1.Gymnastics
A. MU practice for 80 min
- RS
- TWB
- HTR
- 2 swing + 1 MU x 2
-1 swing + 1 MU x 5
- 2 swing + 1 MU + 1 HTR x 7
- Total of 14 MU (+ 6 attempts)

2.Strength
A. Banded deadlift
Fast triples up to 70% effort

B. 3 sets:
12+12 KB Single leg RDL - 20 kg
5+5 Half kneeling Bottom up KB Press - 6 kg
8+8 Lateral box step ups (high box, no weight)

140 min
Warm up for 25 min
1.Gymnastics
A. HSW drills & practice
- 15 m

B. BMU practice for 20 min
- 7 x 3 = 21 BMU

C. Bfly pull up practice for 10 min
- 40 bfly

2.Aerobic work
A. 2 rounds:
15 min Bike
15 min Row
- Slightly faster on the 2nd round.
Round 1: 2.24.8/1000 m, 2.24.0/500 m
Round 2: 2.21.3/1000 m, 2.21.1/500 m

3.Strength
A. 3 sets:
6 Deficit push ups (slow)
8 Cuban press complexes
10s Active hang
10s Passive hang

• Rest 90s-

1 RM Floorpress (155#)
3x10 Fat bar bench press (100#)
3x10 pull-ups (assisted with 1" band)
4x10 ring dips (assisted with .45" band)
3x5 banded push-ups (.5" band)

cash-out:
5 rounds for time:
5 burpees
3 toes to bar

Time: 3:57

Max C&J = 255. I failed at 265. no chalk at gym makes this tougher.

3x15 burpees
- rest 30 sec. between each set
time= 1:32

7x2 dead hang C2B pullups

1 rep max 1

Weight: 100 kg

Bench Press 3x5 (185, 195, 205 (got 4))

7 rounds for time:

3 Power Clean (Rx 205/115)

4 HSPU

Post WOD:
2 X 1 minute Weighted Plank (45, 70)

ACCESSORY

3 rounds:
12+12 one arm kb row (kuulalla kulmasoutu)
12 barbell curl
15 ghd Back extension (väärinpäin ghdssa)

• lepää se mitä tarve

Complete as many rounds as possible in 25 minutes of:
15 Ring Dips
20 Box Jumps
25 Sit-ups ADV: GHD
30 Air Squats

3rounds for time:
20 burpees over plate
21 kb swing 24kg
12 pull ups

Emom 30

8 Power snatch 60kg
15 boxihyppy
10 leukaa
20 KBS 32kg
15 cal ab
Lepo 1 min