B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Strict Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders

Rest exactly 4 minutes, and then . . .

C.
Complete as many rounds and reps as possible in 6 minutes of:
10 Strict Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders

Rest exactly 4 minutes, and then . . .

D.
Complete as many rounds and reps as possible in 8 minutes of:
10 Strict Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders

Skill:
Squat Snatch Review

WOD:
9-7-5
Chest-To-Bar Pull-Ups
Squat Snatch (95)

16min Partner AMRAP
10 wall balls (9kg)
10 burpees
10 pull ups

4-kierrosta aikaa vastaan:
25 istumaannousu
25 burpee

3 x 5 superhitaasti ja kontrolloidusti:
jalkojen nosto 90 asteeseen tiukkana (toes to bar 90 asteeseen)

3 x 3 superhitaasti ja kontrolloidusti jalkojen nosto 90 asteesta ylöspäin niin ylös kun saa tiukkana. Jalat eivät saa pudota alle 90 asteen.

3 x 10 superhidas selkäpenkki

5x Hang Snatch
8x Snatch

Etukyykkypito (time under load):

2 x 20 sek eturäkkipito seiston (7 - 9 v 2,5-10 kg, 10-13v 20-60kg, 14-16v 40-70kg)
2 x 20 sek eturäkkipito kyykyssä ( Kyynärpäät ylhäällä, ryhdikäs kyykkyasento) (tanko)

25-20-15-10-5

Hang power clean
Box jump

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 superman
10 hollow rocks
10 plank to bridge

Metcon/*Rx(20)
make up a missed wod or lift
or
30 min run/row/airdyne

Finisher
stretch and roll
50 leg climb

Back squat 8x2