Pick 1-2 Movements To Practice For 10-15 Minutes

A) Handstand Push-Ups (Any Style)
B) Rope Climbs (Any Style)
C) Handstand Walk/Wall Walks 
D) Ring/Bar Muscle-Ups
E) Double Unders
F) Any Odd Object Movement 

3 rounds of:

10 toes to bar / leg raises
20 kb swings
10 burpees

TC 10min

Weighted reverse plank on bench

2min total time

*you can split the time

RestDay!

Complete as many rounds as possible in 12 minutes of

• 1 L-sit rope climb
• 3 overhead squats
• 1 L-sit rope climb
• 6 overhead squats
• 1 L-sit rope climb
• 9 overhead squats
• 1 L-sit rope climb
• 12 overhead squats

Etc. adding 3 reps to the OHS each round.
Climb to 15 ft, starting from seated.

♀ 75 lb ♂ 115 lb

Run 800m
50 pull-ups
100 push-ups
150 air squats
Run 800m

TC 40min

For time:
20-18-16-...-4-2 DB Snatch (22,5 / 15)
10-9-8-...-2-1 Wallball (9 / 6)

*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä

4@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~80%, bs-%, rest btw sets 3-4min

Kehonhuolto

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5 'events' for the day!

1) Max Broad Jump x 3 Attempts

2) 2 Min: Max Burpees

3) 2 Min: Max Air Squats

4) 2 Min: Max Push-ups

5) AMRAP 8 with a partner of:
5 Cal Bike/Row/Ski
5 Power Cleans @52.5/35kg
5 Front Squats
- 1 partner completing a full round while the other partner rests