A) Skill
Hand stand hold practice
- positions
- face to wall
- side to wall
- wall supported hand stand hold
- partner assisted hand stand hold

B) Strength and Core
EMOM 16 min.
1: 5 single arm ring rows R (3131 tempo)
2: 5 strict toes to bar
3: 5 single arm ring rows L
4: 10 alternating superman raises with 2 sec. hold at the top

WU
6-8min. at easy pace
8x air squat
8x scapula push up
12x jumping jack
20s plank

A:
Halted snatch pull + halted power snatch
5x2+1 @50-60%

B:
Tempo power snatch + snatch balance

8x1+2 @easy weight

C:
Power snatch doubles 3x2 @70-75%

5@up to max (5RM)

50-40-30-20-10:
Double Unders
100-ft. Double Dumbbell Farmers Carry
AbMat Sit-ups
100-ft. Double Dumbbell Farmers Carry
Calorie Row** 
100-ft. Double Dumbbell Farmers Carry  

*Dumbbells: 22.5 / 15 kg's
**Women's Calories: 35-28-21-14-7 

Warm up
Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech
then 2 rounds
1:30 cardio machine
7 ohs with barbell
35 single unders
15 plate hops
7 barbell thrusters
then 2 sets to climb for wod weight
5 ohs
15 du
5 thruster
second set should be done with wod weights

Find 8RM @RPE 9/10
Then 3x8 90%/8RM

A) NOTES
- Strength: Back on the menu, your favorite functional lift, the Dirty Diaper Sumo Deadlift. Take your time and stay true to those eccentric (lowering) tempos).
- Metcon: Slow and steady wins the race, don’t make the mistake of going 100 miles per hour to maximize your rest time each round. If you have a DB, split the reps of Russian Swings on each arm and do Single Arm Swings.
– Equipment: Medium weight.

B) WARMUP
3 Rounds:
4 Russian Baby Makers
5 Overhead Goodmornings
6 Up downs
Then: 30 Jumping Jacks, 20 Air Squats

C1) DIRTY DIAPER SUMO DEADLIFT
4 x 12-15 3s down. Rest 60s.
C2) SINGLE ARM OVERHEAD BOX SQUAT
4 x 6-10 each 3s down. Rest 60s.
C3) SINGLE LEG DB CALF RAISES
4 x 12-15 each. Rest 60s.
- Stand on an elevated surface if possible.

D) AMRAP 16:00
KB/DB Complex of:
7 Single Arm Thruster each
14 Russian KBS
21 Goblet Squats
– Goal: Tough effort, matching splits each round.
- Do as an unbroken complex and then rest as needed to go unbroken again.

E) WORLD'S GREATEST STRETCH
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C1) SINGLE LEG DL TO REVERSE LUNGE
4 x 10 each. Rest 60s
C2) SINGLE LEG DB CALF RAISES
4 x 12-15 each. Rest 60s.
- Stand on an elevated surface if possible.

D) 16:00 EMOM Alternate
- 20-30 Air Squats
- 6-12 Pike Push-Ups

E) WORLD'S GREATEST STRETCH
As above

Teams of 3

20 Synchro burpee (all three)
40 Partner wall ball (two working, one rests)
60 Synchro KBS (all three)
80 cal erg (one working, two rests)
20 Wall walk (one working, two rests)
80 cal erg (one working, two rests)
60 Synchro KBS (all three)
40 Partner wall ball (two working, one rests)
20 Synchro burpee (all three)

-time cap 30 min-

Triathlon /

Running 60 minutes.