5 rounds for time of:

• 25 GHD sit-ups
• 25 back extensions
• 15-foot legless rope climb, 5 ascents

3 x 5 kippi
3 x 3 kääntö jalat boxilla

EMOM 6 Muscle up TAI negatiivinen muscle up 3-5 sek pidoilla

3 kierrosta:

5 kääntö jalat maassa
5 vaakarengassoutu kyynärpäät sivulle
5-10 dippiä nojapuilla tai etunojapunnerrusta käsipainoilla

5 rounds, every 3min
12 cal ski
9 t2b
6 power clean

Congo-line style:

In teams of four, perform 3 rounds each, advancing to the next station only once the team member in front of you has moved on:
15 box jump-overs 60/50
20m bear crawl with dumbbells
25 kettlebell swings @32/24
30 wall ball shots @9/6
TC: 30min

Deadlift 8x3 @72,5%
Last set amrap

#MetCon | 3 rounds per team for time of:

• speed ladder + burpee tuck jumps complex (F&B)
• SB farmer’s walk (10 mt) (20/10 kg) (F&B)
• 10 BB hang power cleans (40/28 kg)

• 10 sit & ups

• 100 single unders

• 10 box + depth jumps complex (60+40+20 cm)

• 10 SB cleans (20/10 kg)

• 10 push-up to Ts

• 10 plyo tuck jumps

• bear crawl (10 mt) (F&B)

• 20 SB shouldering (20/10 kg)

• 20 butterfly sit-ups

• sprint complex (10+5+10+5 mt) after every 4 stations

FINAL TEST

For time.

Supported handstand hold.

90 min

WU for 15 min

A. Skillwork: HSW practice for 20 min

B. Every 2 min, for 20 min:
Hang snatch + snatch
25 30 32.5 35 37.5 37.5 40 40 42.5 45 xx.

C. Back squat

5 rounds of
20 cal ski
10 burpee to target
Rest 5 min

5 rounds of
20 cal row
10 wb
Rest 5 min

5 rounds of
20 cal bike
10 box jumps

Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
2x60m Strides (short rest)
4x6 Very Low Hurdles Alternating Single-Leg Jumps (1-step)
4x6 Low Hurdles Alternating Single-Leg Jumps (1-step)
4x6 Low Hurdles Alternating Single-Leg Jumps (3-step)
10x50m Heel-to-Toe Runs
8xKB Throwing Sequence (4 KB Jumps + 1 KB Throw)
Gymnastics (Glide Kips & Muscle-Ups, 2x10 Strict T2B, 1 Rope Climb at 7.5 seconds)
Some Running + Static Stretching + Foam Rolling (Cooldown)