For time

• 100 double-unders
• 50 GHD sit-ups
• 100-ft handstand walk
• 50 GHD sit-ups
• 100 double-unders

RestDay!

...next deload

4 rounds:

Row 4 minutes @2-3 HR Zone
2 minutes : Practice Kipping Pull-Ups or T2B's
Bike 4 minutes @2-3 HR Zone
2 minutes : Practice Handstand Hold, Plate Step-Ups or Handstand Walk

4 Rounds for time:

300m run
20 DB/KB hang clean & jerk (alternating)
10 box jump

-time cap 18 min-

10-10-8-8-6-6

send off 2:30

KB Curls
4 x 8-10. Rest 60s.
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Every minute on the minute for 40 minutes, alternating

• 20 step-ups
• 5 x 50-foot recovery shuttle runs

A
EMOM 16
Minute 1: 30s Up downs
Minute 2: 30s Glute Hip Thrust
Minute 3: 30s Flutter Kicks in Hollow
Minute 4: 30s Jump Squats

B,
Conditioning ( GO outside ! )
For time:
30-20-10
DB Hang Power Snatch each arm@22,5/15kg
*200 meter run after each round

Timecap: 12 mins

Consistent pace, run should feel similar each round and be similar pace

TEKNIIKKA
Heilurit
Rive
Vauhtipunnerrus

300 FOR TIME
Heilautus 100
Rive 80
Kyykky 60
VP 40
Abmat sit up 20