3 rounds for time of

2 minutes of L-sit hold in as few sets as possible (AFSAP).

After each round, perform 1 strict muscle-up and 10-ft. handstand walk for each L-sit set.

1a) Front Rack Reverse Lunge w/ (2-0-X-0) tempo - 3 x 8/leg

1b) Ankle Mobility Against Wall x 15/side between sets of lunges

. . . REST 2 MINUTES B/T SETS. . .

20 minutes NOT for time, but steady pace:

1 deadlift
1 round of “Cindy”
2 deadlifts
1 round of “Cindy”
3 deadlifts
1 round of “Cindy”
….
Men 140kg
Women 90kg

Accessory:
15-20 min light smashing with lacrosse ball. Bottom of feet & hip flexors.

For time:

50 WB
20 Dumbbell snatch 30/20kg (10/10 alternating)
10 HSPU
10 C2B

Rest 2 min

40 WB
20 Dumbbell snatch
10 HSPU
15 C2B

Rest 2 min

30 WB
20 Dumbbell snatch
10 HSPU
20 C2B

rest 2min

20 WB
20 Dumbbell snatch
10 HSPU
25 C2B

rest 2 min

10 WB
20 Dumbbell snatch
10 HSPU
30 C2B

FOR EACH INTERVALL TIMECAP IS 5 MIN!!!!

3 kierrosta

10 m rapukävely
10 m levypaino valassa askelkyykkyjä
1 min leikkii apinaa tangossa roikkuen

2×3@barbell, 3@50%, 2@60%, 1@70% - 100% - find your 1RM of the day! sn-%, rest btw sets 2min

4 ROUNDS FOR TIME
25 double unders
20 2 arm russian KB swings @2x16/2x8
15 front squats @50/30

3-5 rounds here

1. Assault Bike x 60 seconds
2. Hamstring band pulldown x 10 each side
3. Band quad stretch x 10 each side
4. Band front rack/triceps stretch x 10 each side
5. Thread the needle x 10 each side
6. Reach + Rotate x 10 each side
7. Foam Roller Prayer Stretch x 10
8. Reverse Lunge x 10 each side (alternating overhead reach and rotate)

Find 3RM back squat

5 x 2 split jerk from rack, go as heavy as technique allows