10 rounds (3:1 rest)

1st minute -- Double Unders (40'')
2nd minute -- 15 Wall Balls unbroken
3rd minute -- 10 GHD sit-ups

1 min rest after each round

5 x 1

105 min
Warm up 15 min

A. Skillwork: HSW practice for 20 min

B. Jyrkin tunti
1. tempaus samoille jaloille
3x25 3x27.5 2x30 32.5 35 37.5 40 42.5 :)
2. tempaus
3x25 2x30 32.5 35 37.5 40 42.5 45 47.5 ei

C.
15 min AMRAP of:
5 C2B
10 HSPU > abmat
15 air squat
Result: 4 + 12

A: Kb clean + push press 5x3(L+R=1rep)
B1: SA Lat pull downs 3set
B2: Wall sit 3set
B3: Push ups 3xMax
B4: ”Jane Fondas” 3xMax/ben
C: Supinated Db biceps curls 3set

3 rds for time:

• 400m run
• 21 kettle bell swings (Rx 53 lbs)
• 15 pull-ups
• 9 HSPUs

#Skill | 10 x 30” on / 30” off of:

• double unders

#Strength
21-15-10-6-3-1-3-6-10-15-21 reps of:

• BB bench press

then

3-3-3-3-3 reps of:

• DB chest flyes

Pause 3' at the bottom

Rep Scheme

3-2-2-1-1-1-1

You decide your rest time, but you have to perform the 7 sets in 10 mins

WOD
10-8-6-4-2
Deadlift
Handstand Push Up
200 meter row

Post-WOD
Tabata Sit Ups to 150

As fast as possible

4 Sets of:
A1- Front Squat – 5 reps @ 70-75% 1RM
-60”Rest-
A2- Strict Ring Dip stop bottom pos 2”- 5-7 Reps
-60”Rest-
A3- GHD Hip& Back Extension – 8-10 Reps
-60" Rest-