A, EMOM 8 min:
1, 3 Attempt Handstand Walk to Wall
2, 3 Feet Assisted Ring Muscle Up (or Partner Assisted Ring Muscle Up)

Rest 3 min

B, 5 Rounds for time:
15 Sec Handstand hold to Wall
1 Rope Climb 15 feet/457 cm
2 Wall Walks
5 Box Dips
Rest 1 min between rounds

Rest as needed before C (practice on crossovers)

C, 3 Rounds for time:
10 Single Unders Backwards
20 Double Unders
15 GHD Sit Ups

Amrap 6 min

8 push press / 15 kg BB
40 single jumps

Complete as many rounds as possible in 5 minutes

• 30 double-unders
• 5 power cleans

♀ 95 lb ♂ 135 lb

1. Thrusters 42,5kg
2. Leuat

8x 40 in 20 out KB/DB hold
2 min netto deadhang
DB/KB weight

Recovery

After Front Squat you can do light cardio, do some skill practice or just celebrate :)

5.8km juoksu
150ghd vatsaa
5.8km juoksu

5rds for time:

-4 rmu
-6 sandbag ground to shoulder 60kg
-8cal ab

3min on 1min off
3min on 1min off
4min on

10 / 7cal Echo bike
5 rounds of DT
(12 DL, 9 Hang clean,6 STOH)

365 kaloria echo bike aikaa vastaan