*rest 1:30 between emom's

A) Emom12
1: echo bike calories
2: single arm DB clean & jerks
3: chest-to-bars / kipping pull-ups

B) Emom12
1: bike erg calories
2: box step-ups with DB
3: wall walks

C) Emom12
1: double unders
2: single arm devils presses
3: sit-ups

SKILL

10-20min skillitreeniä ☀️

Tee ennen jumppaa mieluusti 😎

Handstand Circuit

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps
2 Kick up to handstand and take 6 fast steps

– Rest as needed b/t exercises –

9'AMRAP
12 KB USA swing @24/16kg
9 air squat
6 pull up

Tempo: 3-1-1

Every minute on the minute, alternating, for 12 minutes, complete

• 10 unbroken deadlifts
• 7 shuttle runs (25 feet out and 25 feet back)

Press sbatch

Freestanding handstand hold – 1:00-2:00 on your hands*

• Give yourself no more than 10 attempts to accumulate the time

Bench Press

6 x 6. Start @ 70% and building

Go every 3:00

6 strict pull-ups
5 push-ups