5 Rounds for Time of:
10 Pull-ups
20 Knees to elbow
30 Kettlebell Swing 20/16 kg

Uusi tekniikka:
Pystypunnerrus
Vauhtipunnerrus
Raakatyöntö

Kepillä ja tangolla.
Räkin käyttö.

http://gymnasticswod.com/content/one-arm-push-progression

Gymnastics
3 Rounds
:40 Pistol 1-2′s
:20 Rest
:20 Toes to bar (One max set in 20 seconds)
:40 Rest
A pistol 1-2 is one pistol on your stronger leg followed by two pistols on your weaker/less stable leg.

4 rounds for time of:

• 15-ft. rope climbs, 2 ascents
• 100-ft. sprint
• 225-lb. squat cleans, 4 reps
• 100-ft. sprint

Run 1200m
30 KB Swings
30 Wall Ball
30 Chest to Bar Pull Ups
Run 800m
20 KB Swings
20 Wall Ball
20 Chest to Bar Pull Ups
Run 400m
10 KB Swings
10 Wall Ball
10 Chest to Bar Pull Ups

3 Sets
20m Single Arm KB Rack Carry HEAVY
20 Alternating Dumbble Single Leg Romaning Deadlift (light load)
30sec Weighted Superman Hold

Run as far as you can in 16 minutes.
This one is for the big boys who hate running. You know who you are.

3 x 3

4min AMRAP: 5 kettlebell swings / 2 rope lowers / 5 wall ball
4min AMRAP: 8 box jumps / 8 sit-ups / 8 ring row
4 min rest between AMRAP's