Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

This is the end of the skills season! On monday, we will start working on our strength and conditioning! So have good time with Mary, do your best! :)

Lämmittely ja mobility

Harjoitellaan takakyykkyä

12min amrap
8cal kone
20hyppis
8 punnerrus
20s roikunta

loppuvenyttelyt

For time:
- 500 m Row.
- 30 sec rest.
- 100 sit-ups.

A. Warm Up
B. EMOM X 8mins
Odd: back Squat x 6 @65-70%
Even :3RMU /6 str.pull ups / 10ring rows

C. 4x
400m Run
10GTOH
12 TTB
16CAL SKIERG

D. 100X Hollow rocks banded

Tempaus,

5 x 1 riipusta + 1 maasta

5-10-15-20
ring dip
push up
sumo deadlift high pull @24/16
swing @24/16

SKILL:
10 ' practice double unders

WOD
TEAM WOD
In Teams of 3 row 500 kcal for time

1-2 Rounds
12 Reverse lunges, alt
8 Scapula push-ups
12 Box step ups, alt
8 Scapular pull-ups
8 Handstand shoulder shrugs
+
Practice your footlock (“1st bite”) on the rope
+
Build to workout weight for DB lunges
* Practice a few rope climbs and wall balls between the sets
+
@ workout weight
10/7 (cal) BikeErg
10m DB walking lunge
10/7 (cal) SkiErg
3 Wall walks
10/7 (cal) BikeErg
1 Rope climbs
10/7 (cal) SkiErg
10 Wall balls

Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

For Time :
10.09.08.07.06.05.04.03.02.01
► Air Squat
► Burpees
► Push Ups
► x 100 m Run