5 Minutes of Parasympathetic Breathing OR Light Foam Rolling

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10 rounds for time:
50 Double-unders
10 HSPU

TC: 20 minutes

Accessory:
Couch stretch 5 min each side
Shoulder smash 5 min each side

For time
15 T2B
9 DB squat snatch

15 T2B
6 DB squat snatch
15 T2B
3 DB squat snatch

TC. 5min
DB: 22,5/15kg

Pre-WOD:
- Work up to a heavy snatch

WOD - For Time:
50-40-30-20-10
-KB Swings (#53/35)
-Sit Ups

Pystypunnerrus tangolla seisten 3x1x90%
Pendlay Row 4x4-6
Etunojapunnerrus 3 x max
Lepo noin 10 min
Penkkipunnerrus nousu "helppoon" max1-rautaan

• 5 Round of:
Ring Muscle Ups 6/4 reps
Handstand Push Ups 9/7 reps
Assault Bike 12 Kcal
1:00 rest each round
(Seleziona per gli HSPU se lavorare Kipping, Strict o Kipping con Deficit (10/5 cm))

lattiasta

5 x
6 käsipainotempausta vuorokäsin (1-5 kg )
6 pituushyppyä

Aikaa vastaan:
Superkids:

3 kierrosta:

Soutu 200 m
5 tangon yli burpeeta
Juoksu 100 m
5 Thrusteria

Ninjat:

3 kierrosta

Soutu 500 m
10 tangon yli burpeeta
Juoksu 300 m
10 Thrusteria