90 min

1.Skill
A. HSW practice for 15 min

2.Conditioning
A. EMOM10
1) 1 BMU + 4 kipping HSPU
2) 8 cal AB

B. EMOM10
1) 5 TTB + 15 DU
2) 10 cal row

3.Mobility work for 30 min

bench press
10-5-3-3-1-3-3-5-10
rest 5'

"karen"

50 Double-Unders
3 Rounds of (3 C&J +10 T2B)
40 Double-Unders
2 Rounds of (3 C&J + 10 T2B)
30 Double-Unders
3 C&J + 10 T2B

1/2 Filthy Fifty every 20 min.

1 mile with 9kg medball
10 rounds of
10 wallballs
5 pull-ups
800 meter run
4 rounds of
10 wall balls
5 pull ups
400 meter run
2 rounds of
10 wall balls
5 pull ups

Kilpailupäivä 1, 130 min

Event #1, "Kolme ärrää"
For time:
500 m row
50 DU
5 rope climbs
50 DU
500 m row
Time cap 8 minutes
Result: 6.25, #1 :)

Event #2, "Upside down sprintti"
For time:
45m overhead carry 2 x 24kg/16kg
15m handstand walk
45m overhead carry 2 x 24kg/16kg
Time cap 5 minutes
Result: 10m handstand walk, #11

run 6 km

5 rounds of:
10 Deadlift (Rx is 275 - but I want to always use at least 225 lbs)
10 strict slow ring dips

3 rounds for time

• 20 weighted box step-ups
• 20 burpees
• 20 sit-ups

9 min AMRAP

12 KB Thruster
12 KB Tempaus vuorokäsin
12 boxjump