raakatempaus polvelta riipusta + kyykkyyn polvelta riipusta + valakyykky
8x1+1+1@75-85%

Squat challenge L9

20 Min AMRAP:
50 Double Unders
5 Wall Walks
10 HR Pushups
15 KB swings 1.5/1 pood

I got 5 RDs + 1 DU. Thanks to Dawn for pushing me the entire WOD.
By the way, wall walks suck.

just row 3000m

Weighted Strict C2B Pullups 3x8

Bench press time under tensio 3-5sec lower. 3sets of 3reps. Rest as needed

3 x 3 + 3 Turkkilaine ylösnousu

140 min
Warm up for 25 min
1.Gymnastics
A. RMU practice for 40 min
- RS
- TWB
- HTR
- 2 swing + 1 MU x 9 reps (+ 3 attempts)
- Total of 9 MU
B. HSW practice for 5 min
- 10 m.

2.WL
A. Power clean and jerk
2+2 up to 70% effort

3.Gymnastics/conditioning
A. Butterfly practice
- Focus in the beginning of the set
- 7 3 3 3 5 reps

B. 16 min EMOM:
1) Butterfly pull up ( rpe 8) - 11 9 9 10
2) 30 Double unders
3) Kipping Handstand pushup (rpe 8) - 9 7 7 7
4) 10 Burpees (”Palauttava” tempo)

4.Accessory
A. 3 sets:
5+5 Push up T
8 Quadruped serratus rock backs
20 Banded pull aparts

Do couplet for around 20 minutes of:
8-10 reps of OHS (I did this from the floor but I would prefer from the rack as it allows you to minimize risk of injury and go heavier)
8-10 reps of KB swings (I used dumbells as the heaviest KBs were only 35 lbs.)

20 min. AMRAP

400m. Run
10 wall-balls 9/6kg.
10 kettlebell swings 20/8kg.
10 Burpees

Score is reps (200m. Run is 1 rep) so a completed Rounds is 32 reps.

FOR TIME

• 300m Row
• 3 Ropeclimbs
• 200m Row
• 2 Ropeclimbs
• 100m Row
• 1 Rope