Kakkosmaksimi.

*Handstand progressions

*KippibarMU progressions

*3 x 1 legless rope climb

Watt bike 10km

5 pull ups
10 sit ups
15 push ups
20 air squats

10 rounds for time

EMOM x5: 6-12 TTB
RPE 4 to 4+
Target: unbroken sets. Add reps
compared to last week.

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

WRK(16)
WRK 3:00 Rest 1:00 x4
10 sumo dead high pull w/kb,db,barbell
10 half burpees(chest to floor to squat position-no stand)
10 toe to pole, or leg raises

Finisher
100 cross crunch
1:00 hamstring stretch

Practice SLIPS for 20 minutes.

• Scales
• L-sits
• Inversion (handstands)
• Planks
• Stretching

Back squat 5-5-3-3-3-1-1-1-1 reps

400m sandbag bearhug carry 150 lbs
- 10 sb squats every break

Tc: 10 min

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

WRK(20)
WRK 8:00 REST 2:00 x2
5 db/sb/barbell press
10 goblet squats
15 jing jang

Finisher
60 knee tap crunch
1:00 quad stretch

Warm up
Pick a partner and share machine
3 rounds
10/8 cal bike or row
10 air squats
10 ring rows
10 passthroughs

Then do barbell warm up and warm up front squats, push press and clusters (no more than 8:00 for this)

WOD (with a partner)
Part A: 10 rounds
Partner 1: 1 round of Cindy*
Partner 2: 10/8 cal bike (15/12 cal row)
Switch when both are done
*time cap of 20:00 for this part

Part B:
@24:00 (split work however but must do in order)
80 front squats 115/75
60 shoulder to overhead
40 synchronized bar over burpees
20 clusters (switch partner after each rep)

*40:00 time cap

*cindy = 5 pull-ups, 10 push ups, 15 squats