WOD
5rds
14x KB/DB hang clean and jerk
20x KB/DB box step up
+
3rds
5-10x V-up (one leg)
15-30s hollow hold

5 devils press (vain 5 kg painot)
10 hyppyä painon yli
15 ilmakyykkyä (vain 5 kg, koska pakara pipi)
Kierrosaika parani 1.45-1.30 :) fiilis kuin pilvessä:)

Front squat 1x93% + 4x4x85%

Warm up(10)
10 jing jangs
10 plyo
10 heel grab
10 knuckle draggers
10 knee grab
10 mountain climbers
10 heels to rear
10 jing jangs

WRK(17)
On the 2:30 x7
12 db ground to overhead
12 plank taps(2ct)
12 v-ups
12 mountain climbers(2ct)

Finisher
60 temper tantrum
1:00 min hamstring stretch

A.
2 rds:
Run 200m (easy)
5 Walk out + Push up
10 Air squats

2 rds:
Run 200m (hard)
4-8 Clean + jerk
Rest 1min...

• Stretch...

B.
3 rds for time:
800m Run (8x100m)
21 Power Clean & jerk (w/ DB's/KB's)

• 1 kb/db: 30 x Clean&jerk)
• skaalaa juoksua tarvittaessa esim. 600m tai 400m.

12min work otm
Odd 1min: 6 (3+3) barbell step back lunges
Even 2 min: 3-6 box jumps/step

For Time [30 Minute Time Cap]:

150 Double Unders, 50 GHD Sit-ups
25 Strict Handstand Push-ups
120 Double Unders, 40 GHD Sit-ups
20 Strict Handstand Push-ups
90 Double Unders, 30 GHD Sit-ups
15 Strict Handstand Push-ups
60 Double Unders, 20 GHD Sit-ups
10 Strict Handstand Push-ups
30 Double Unders, 10 GHD Sit-ups
5 Strict Handstand Push-ups

Every 3 Minutes [Starting at 0:00]:
15/12 Calorie Bike Erg

Starting on minute zero 15/12 calorie bike every 3 minutes

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(16)
WRK 16:00 mins
8 db/bb/kb ground to overhead
8 burpees
8 db/bb/kb upright row
200m run

Finisher
100 flutters
1:00 min hamstring stretch

4 rounds:

HSPU 10
T2B 10
HS walk practice 40s
Pull-up 10
Rest

Incline press