• Kipping hspu 4x3–10

• Shoulder press 4x6–8

WOD

2 rounds of

20 Strict Handstand Push Ups or 10 Wall Climb

50 Sumo Deadlift High Pull 40/30

30 Knee to Elbows

75 Wall Ball

5 rounds for time:

• 5 Front squat, 225 lbs/155 lbs or 100 kg/70kg
• 15-foot rope climbs, 5 ascents
• Run 400 meters with a 45 lbs/35 lbs plate

EMOM 21

min 1-18
1min : ring mu 3-5 ub
2 min: 0:30 HS walk
3 min: 3 high box jumps
min 19-21
19 min : max reps ring mu
20 min : max distance hs walk
21 min max box jumps

Max kipping pull up

• 30 Min of:
Run 800 m @ 60% MHR
Row 1000 m @ 60% MHR
Run 800 m @ 70% MHR
Row 1000 m @ 70% MHR
Run 800 m @ 80% MHR
Row 1000 m @ 80% MHR

10!
*Valakyykky
*Tangon yli burpee

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3 Sets NFT
15sec Single Arm Wall Facing Handstand Hold/arm
15sec Single Arm Active Hang
5m Tall Plank Theraband Lateral Walk
10 Ring Mountain Climbers/leg

3 Sets NFT
20sec Wall Facing Hip Taps
20sec Wtd Single Arm Active (hold DB in off hand)
10m Seal Walk
10m Reverse Seal Walk
30sec L-Sit on Parallettes