Basic Endurance 60 min

Row 1000/900m
8 Ring MU
7 Hang power Snatch 60/42,5kg
Ski 1000/900m
10 HSPU
10 Hang Power Clean 60/42,5kg
Run 800m
15 TTB
7 push jerk 60/42,5kg

21-15-9 reps, slowly, of

• Chest-to-wall handstand push-ups
• Hip-back extensions
• Strict knees-to-elbows

Kapea penkki max1
Vinopenkki käsipainoilla 4x8-12
Leuat 5 sarjaa eri otteilla (toistot 6-12)

12 min EMOM
Joka alkava min tee
2 x rinnalleveto riipusta + 3 x korkea boxihyppy

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Deadlift on a plate 4x5 reps

Every 5mins x 2 sets
Row 250m
16 Air Squats
Bike 300m
20sec Wall Facing Handstand Hold

Strength/Skill:
5x2 Strict Press

WOD - 5 Rounds 12min Cap:
- 12 STO (#115/#75)
- 50 DUs (mod: 50 lateral bar jumps)
- In time remaining max rep MU or CTB Pull Ups or Pull Ups)

Post:
2x 500M Row for time

95# for STO, RX DUs all 5 rounds; + 21 C2B in time remaining.

21-15-9
Thrusters@40
Pullups

Scaled Version
21-15-9
Wallballs shots
Ring Rows