For Time [22 Minute Cap]:
50 Kipping Handstand Push-Ups
50 Toes to Bar
50 Calorie Echo Bike
50 Dumbbell Box Step-Overs (24"/20")
50-ft. Right Arm Dumbbell Overhead Lunge 
50-ft. Left Arm Dumbbell Overhead Lunge

Dumbbells: 22.5 / 15 kg's

*Performed with 1 dumbbell overhead and 1 dumbbell in the front rack. 

EMOM 15:
1.min HS Walk 2-10m
2.min 8 box jump, rest of time kb swing
3.mi rest

Entry key 3200m row
➡️ With 1 ball all the time
160 wall ball (2 work together, 1 row, 1 rest)
120 pull ups ( 2 sync. , 1 keep the ball, 1 row)
80 air squat (3 sync. , 1 row)
Run to Arktikum stairs up with the ball. (3 run, 1 row)
40 T2B ( 2 sync. , 1 hang bar with ball in your knees, 1 row)
20 box jump over (2 walk sync. (1 ball), 1 front plank, 1 row)
Run together 800m

Best result: max meters row

🆘 Penalty if you drop ball: 5 burpees sync.

3-5rounds

3-10 strict pull up
20m banded side steps

RestDay!

EMOM 18
1. 5+5 one arm KB thruster
2. x burpee
3. x box jump
→ start with 6-9 reps on burpees and box jumps, add one rep each round.

6 x (4+4)

Go every 2:30

3 rounds:
10 ring row/pull up
10 V-up

3 rounds:
10+10 one arm KB push press
10 push up

Penkki 5x5x60%
-stoppi noin 5cm ennen rintaa, älä laske tankoa rintaan missään vaiheessa

Vipunostot maaten 3x20

Vipunostot taakse 3x20

Lankkusoutu kumpparilla 3x15 / puoli

Etuheilautus 1x50
-haasta itsesi prkl!!

RestDay!