For time

• 75 wall-ball shots
• 800-meter run
• Max burpee box jump-overs

♀ 14-lb ball to a 9-foot target and 24-inch box
♂ 20-lb ball to a 10-foot target and 30-inch box

27-21-15-9 reps for time of:

• double db shoulder to overhead @2x18/12kg
• hang power clean @50/40kg
• wall ball @9/6kg

TC: 15min

---

• Kahdella käsipainolla hartioilla suorille käsille
• tangolla riipusta raaka rinnalleveto
• seinäpalloheitto

Tavoittele: ensimmäinen setti max kolmeen osaan. Toinen setti max kahteen. Viimeiset 15 ja 9 putkeen

3 max sets of handstand push-ups

3 rounds
30 dubs (60 singles)
10 walking lunges
5 inchworms

Strength
Back rack reverse lunges
E2MOM x 6
12 reps (6 per leg) @ 40% 1RM back squat

• 2min.: Row/Bike/Run

• 5+5 Spider lunge + twist

• 5+5 Up/down dog

• 5+5 Kang squat

• 30s. Kipping swins

• 1min.: Row/Bike/Run

• 2 rds:
  4-6 Front squat
  4-6 Thruster
  4-6 OHS

• Mobility...

Warm up

---

200m run at easy pace
100m sprint
400m run at easy pace
100m sprint
600m run at easy pace
100m sprint
800m run at easy pace
100m sprint
1000m run at easy pace
100m sprint

---

This is a part of running wod by Chris Hinshaw, named: HOP SCOTCH
The original session is a serious test of endurance.
Focus on the 100m sprints, but keep your efforts to 90% to retain your running form
This session should be performed as its own session

8 rounds for consistency:
8 DB burpees
8 DB alternating box step ups
16 sit ups
250/200 m row
60 s rest

For time

• 10 rounds of
  • 2 ring muscle-ups
  • 4 handstand push-ups
  • 8 kettlebell swings

♀ 53 lb
♂ 70 lb

For time: “Fran”
21-15-9 reps
Thruster (43 / 30 kg)
Pull-ups

3x8 Romanian Deadlift