3 x 8 maastaveto

12-9-7-5

-Tempaus kyykkyyn
-Boxihyppy

Joka kierroksella tempauspaino nousee, esim. 10-15-20-25

15 WB
15 sit up
40-35 du
20 cal row

For Quality:

10-9-8-7..1 Reps of:

Strict Pull-ups

Strict Handstand Push-ups

Strict TTB

To scale this do 10-8-6-4-2 rep scheme

Sub Ring rows for Pull-ups

Sub Seated DB press for strict HSPU

Sub V-ups or abmat sit-ups for TTB

20 Calorie Row
10 Thrusters (50/35)

leppee

20 Min Volume Accumulation of:
Rope Climb (5 m) (scegli tu le versioni ad ogni giro Standard, Legless or L-Sit) 5 reps
Strict Deficit Handstand Push Ups (scegli tu il deficit o le Parallettes) 10 reps
GHD Sit Ups 15 reps

4 x 1:00 AMRAP https://vimeo.com/175115146

Conans

Emom 5
Clean pull + hang squat clean + split jerk @50-60%
rest 2 min
Emom 5
2 squat cleans + split jerk @60-70%
rest 2 min
Emom 5
1 clean and jerk @70-90%

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
5 jing jang
10 swing kicks
20 jax

Metcon/*Rx(20)
Open gym
Make up a missed wod from this week, or last, or from the past.

We will resume hero/girl wod Friday next week.

Finisher
stretch and roll
100 bfsu