3 rounds for quality
4 strict toes to bars
5 ring dip to support
3 dragon flags
1 min handstand hold against the wall

4 ROUNDS
10 Burpee Pull-up
22 Back squat with 15 Kgs / 35 lbs
Run 150 meters with 20 kg over head

WOD: Pushpress80%BW x 10, burbee x 10, juoksu 100m, Pushpress80%BW x 8, burbee x 8, juoksu 100m, jne 6-4-2 juoksu loppuun

X5 70%

Session 12

1000m warm up
1000m row (100m moderate/50m sprint)

5 minutes spin bike:
30 seconds moderate
15 seconds hard hill
15 seconds sprint

4Rounds:
10 Hang Squat Clean @ 85lbs
25 V Ups

5 minutes spin bike:
30 seconds moderate
15 seconds hard hill
15 seconds sprint

EMOM for 12 Minutes: 3 Power Snatch
WOD
For Time:
25 AbMat sit-ups
1 Handstand Push-up
25 Toes to Bar
15 Shoulder to Overhead (50/30kg)
100 Double unders (50/30kg)
15 Shoulder to Overhead
25 Toes to Bar (50/30kg)
1 Handstand Push-up
25 AbMat Sit-ups

Warm up: 1 juoksukierros, abmat sit ups, 15 box steps X 3

Mobility: chest, quads, hamstrings

Skills: drom, squat, bodyrow/pull ups, push ups

Strenght: turkish get up

Baseline WOD: 500 m row, 40 squat, 30 abmat sit ups, 20 push ups, 20 pull ups, TIME: 9.11

Five rounds of:

• 15 Kettlebell burpees
• 2 Thrusters
• 1 Snatch

21-15-9
DB Snatches (35#)
Burpees

Right into -

21-15-9
Box Jump Overs
Pull-ups