3:00 BikeErg + 3:00 Jog @ easy
+
2 Rounds
1:00 Run @ easy pace
0:30 Run @ moderate pace
0:20 Run @ harder pace
0:10 Run @ hardest pace
– Rest 0:30 before BikeErg –
2 Rounds
1:00 BikeErg @ easy pace
0:30 BikeErg @ moderate pace
0:20 BikeErg @ harder pace
0:10 BikeErg @ hardest pace

OTM9
1. 3-10 toes to Bar
2. 3 Power clean
3. 3-5 high box jump

Clean 2x2
Clean 1+1

ahap

Handstand skills

For time :

100 Cal Row
30 Clean & Push-Jerks 60/42,5kg
40 Strict Pull-Ups
80 Cal Row
25 Clean & Push Jerks 70/50kg
30 Strict Pull-Ups
60 Cal Row
20 Clean & Push Jerks 80/55kg
20 Strict Pull-Ups
40 Cal Row
10 Clean & Push Jerks 90/60kg
10 Strict Pull-Ups

TC 30

Warm Up
3 rounds
1:00 air bike (add speed each round)
5 push up to downdog
10 scap pull ups
5 kipping knee raises
5+5 lateral box step ups
3-5 burpee pull ups
then test / spend time as needed for WOD movements and start it

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

Kipping toes to bar technique

4 rounds for quality
10 leg lifts over DB
20 banded lat pull down
10m + 10m single DB OH walking lunges

Kipping toes to bar technique

4 rounds for quality
10 leg lifts over DB
20 banded lat pull down
10m + 10m single DB OH walking lunges

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min