For max reps of each:

• 5 min. of double-unders
• 5 min. of clean and jerks
• 3 min. of double-unders
• 3 min. of clean and jerks
• 1 min. of double-unders
• 1 min. of clean and jerks

♀ 65 lb. ♂ 95 lb.

1. 5-8 pull-up (ub)
2. 10 push-up
3. 15-20 abmat
4. 6-10 shoulder press

Cash-out:

2000 m row

3 rounds

1:00 ERG
5 scapula pull-up
5/5 windmill
15 banded pull aparts

4x6 shoulder press in split position

Back squat 4x7/2min rest
Go heavy!

Mixed intervals:

8 min amrap:
1,2 km hill trail run for time or max calorie row

rest 4 minutes

8 min amrap:
buy in: 800 m run or 40/30 cal ski
then
20 KB swings 24/16 kg
20 sit ups

rest 4 minutes

8 min amrap:
800/600 m bike
10 barbell SDLHP 30/20 kg
8 bar over burpees

Front squat 1x3

Lämpät ~10 min

Sumomave 4x8x50 kg - aika sopiva
Askelkyykky levytanko 3x10x15 kg - kevyt
Yhden jalan mave KP 4x8x7 kg - kevyt
Bulg. kyykky KP 3x8x7 kg - sopiva

1)Arch Rock
2)Arch Up:
3)Arch Hold:
-arms and legs fully extended
-feet knees together throughout
-neutral head position
-when rocking create uniform action front to back (equal lift from upper/lower 1/2)
-when performing arch up or hold, rise off ground as much as possible maintaining good position

Practice:
Ring muscle up row

EMOM 12 min
6-10 Ring kip swings
1-2 Wall walks
6-12 Pistols, alt