5x5 strict chin ups

1 set:
2:00 recovery bike or walk

Then EMOM15:

1) Max L-sit hold (max.45s) from boxes (scale to knees in 90 degree angle)
2) 20 Abmat Sit-Up
3) 10 strict weighted hanging leg raises (scale to leg raises or kipping leg raises)
4) Max weighted plank hold (scale to plank or knees to ground)
5) rest

20 Mins to build to a heavy 3RM for the day

-Headstand progressions:
1) Tripod and knees on elbows
2) Hip extension, straight back, knees off elbows
3) Leg extensions
4) Headstand - pike position -headstand
5) Headstand to Handstand

RX
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 9kg ball to 10 ft. / 6kg ball to 9 ft.

Time cap: 20 min.

—————

SCALED
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 6kg ball to 10 ft. / 4kg ball to 9 ft.

Time cap: 20 min.

3 x Attempts

No pre jump!

Best jump score in cm

1 Squat clean & jerk @ 70%

Approx. 3km

Be careful with the traffic, reduce the time stood in the lights of your final time! Clock stops at the whiteboard :)

Shoulder Press ( use 90% + 7.5kg) same as last week!

70% x 3, 80% x 3, 90% x 3+

Push hard on last set but no failure!

Suomi 108y wod with partner

108 DB/KB snatches alternating (split how you want)

then 8 rounds:
19 T2B
17 Burpee box jump overs

108 DUs each (together)