Core:

2-3 rounds
10 seated leg lift
10 V-up/ tuck crunch
20-30 s. hollow hold

Harjoitellaan valakyykkyä kepillä ja 2,5 kg tangoilla

Valakyykky hitaasti alas + reippaasti ylös

5 x 5

Tabata handstand push-ups
Rest 1 minute
Tabata pistol squat
Rest 1 minute
Tabata push-ups
Rest 1 minute
Tabata jumping lunges

Kelkantyöntö,

5 x 10 m, maksimipaino

lepo tarpeen mukaan

Over head lunge
4 x 10

For quality:
20 Strict Chest to bar pull-ups (pronated grip)
20 Strict Wide grip pull-ups (chin over) (Pronated grip)
20 Chin-ups (supinated grip)
*Each time you break 5 push-ups + 10 air squats
Sx: If you will be breaking more than 3 times per pull-up variation do 2-3 push-ups + 4-6 squats
*Use a band or put your foot on a box to assist so that you can do each pull-up variation in 3-4 sets max.

From forearms. As long as you can. If you drop down note time and then get back up and finish remaining time!

5 minutes

Pre-WOD:
- Work Up to a Heavy Set of 3 Touch & Go Squat Cleans

WOD - 5 RFT/20 minute cap:
- 30 Double Unders
-10 Front Squats (#135/95)
- 5 Shoulder to Overhead

EMOM 9 min
10 / 12 / 14 /16 Wall Balls, unbroken