Hand stand (hold) 3 x 30s
Ring hold/ L-sit hold 3 x 30s
Skin the cat 3 x 5
Flying forward roll 3 x 5
Backward roll into handstand 3 x 5

2 rounds for quality

Warm up with stick and barbell

Technique:
- Push Jerk
- Split jerk

Strength
3 - 3 - 3 - 3 - 3 Split jerk from rack

Warm Up

Strength
A)
Pull

Metcon

3 x 8

7 x AMRAP 2

Row 18/15 cal
8 rower over burpees
remaining time max reps thrusters 50/35kg

rest 2 min btw rounds

(ekalla kiekalla pitää jäädä yli 30 sek trustereille, jos ei niin te vähemmän burpeita)

PARTNER WOD (2)
For Time :
► 500 Burpees
► 400 Wall Ball Shot

For time:

21-18-15-12-9-6-3 reps for time of:
Thrusters 42,5/30kg
Bar Facing Burpees

3.5km Run Hietsu

A. Warm Up
5' DU
pvc+mob.

15 Bear Hug Squat (25/50KG)
15 Box Jump
15 Scap Squeezes
15 Kip Swing (appendersi alla sbarra e lavorare sul kipping)
15 Box Jump
15 Bear Hug Squat (25/50KG)

B. Forza
Back Squat
5 @70%
4 @80%
3 @85%

C. Row – For Time

At 1100m, damper 8/7
At 700m, damper 4/3
At 400m, damper 7/6
At 200m, damper 10/9

D. Skill – For Time
3 Rnd
3 Rope Climb
3' Rest
2 Rope Climb
90" Rest
1 Rope Climb

E. For Time
6 RND
6-8 BMU
15 Hang Squat Snatch 60/40KG

F.
Amrap 5'
15 HSPU
30 BJO
Max Rep Alt. DB snatch nel tempo rimanente
Rest 2'
AMRAP 5'
30 Box Jump Over
30 Alt. DB Snatch
MAX rep HSPU
Rest 2'
AMRAP 4'
30 Alt. DB Snatch
15 HSPU
Max Box jump nel tempo rimanente

G,.

Optional Acc.

3×10
Back Rack W.Lunge
4×16
L-seated Alt. DB Curl
8 Per lato
5x20 GHD

Open gum