Isometric holds – 3 Rounds

0:15-0:30 Ring support hold
0:15-0:30 Chin over the (pull-up) bar hold
0:15-0:30 Bottom of ring dip support
0:15-0:30 Hanging L-sit hold

3 rounds for time:⁠
1,2 km hill trail run or 100/80 cal row ⁠
20 single DB devil presses 35/25 lb
10 T2B

1,2 km hill trail run
50 wall balls 9/6 kg
40 dual DB deadlifts 45/30 lb
30 dual DB push presses 45/30 lb
20 dual DB burpee box overs 45/30 lb
10 C2B
1,2 km hill trail run

4 sets for consistency:
From 0:00 min to 3:00 min:
40 thrusters 20/15 kg
From 3:00 min to 6:00 min:
30 sit ups + 20 ring rows
From 6:00 min to 9:00 min:
30/24 cal row
1 min rest between sets.

For 40 minutes at consistent pace:
500/400 m row
40 sit ups
300 m run or 750/600 m bike
30 KB swings 24/16 kg
20 hand release push ups
2 min rest

Alkulämppä leikki
Ristinolla

Mobility

Takakyykky
4x5

WOD
4x1min ON 1min OFF
5 T2B tai jalkojennosto roikunnassa
5 Punnerrusta
10 Ilmakyykkyä

For time

• 3 ring muscle-ups
• 6 right-arm kettlebell snatches
• 6 left-arm kettlebell snatches
• 9 GHD sit-ups

♀ 35-lb kettlebell
♂ 53-lb kettlebell

For time:

Buy in: 2000 / 1500 m row

then

9-15-21-27-35:
wall balls 9/6 kg
burpees

then

Cash out: 2000 / 1500 m row

40 min timecap.

Bench press 4 RM, then 3x4 @ 90%

E2MOM for 2 rounds:
1) 5 Strict T2B + L-hold
2) 10 Ab-wheels + Plank hold
3) 20 AMSU + Hollow hold
4) Rest