Run / Bike / Row / Ski
* Easy aerobic pace.

Warm-up
3x
5-5 Half Knee Press
Rest: 10 Heavy Russian Swing

Wod
In Teams of 2

Buy in: 60 snatch
80 Deadlift
80 Front Squat
80 Push Press
*with double KB
Cash out: 60 burpee
Timecap : 20 mins

Afterparty
10-10,9-9..1-1
Pullover
Sit-up

OPTIONAL COOL DOWN
1 SET FOR QUALITY
1:00/1:00 Quad Roll
1:00/1:00 Hamstring Roll
2:00 EZ Machine or jog (Nasal Breathing Only)

Pick 1-2 Movements To Practice For 10-15min
A) HSPU
B) Robe Climbs
C) HSW / Wall Walks
D) Ring/Bar MU
E) DU
F) Any Odd Objrct Movement

The GLIDE KIP

HS hold practice

Skills: kippiharjoittelu, K2E & T2B

10 min AMRAP
2-6 T2B/jalannostot kipaten
2-4-6-8-10... jne käsipaino tempaus riipusta raakana

Assarit: 2-3 kierrosta
12+12 m kp pään päällä kävely
*30s lepo kierrosten välissä

Shoulder Press

Build in 16 minutes 5RM

For time with a partner :

1 round of "Kelly in a boat"
"Fran"
1 round of "Kelly in a boat"
"Fran"
1 round of "Kelly in a boat"
Timecap: 35 mins

FRAN:
21-15-9
Thruster@43/30kg
Pull up

Kelly in a boat:
500m row
30 boksz jump @60/50cm
30 wall ball @9/6kg

Run 1.2km
Row 100/80 cal
Run 1.2km
Bike 100/80 cal
Run 1.2km

(Time cap: 35min.)

OPTION 2.

Run, Bike, Row
Easy aerobic pace
45-60min.