Hand stand (hold) 3 x 30s
Ring hold/ L-sit hold 3 x 30s
Skin the cat 3 x 5
Flying forward roll 3 x 5
Backward roll into handstand 3 x 5

2 rounds for quality

For time
1000m row
100 squats
75 Kb swing
50 singel arm Kb front rack Reverse lunges(switch arm as you wish)
75 Kb swing
100 squats

PARTNER WOD (2)
For Time :
► 500 Burpees
► 400 Wall Ball Shot

For time:

21-18-15-12-9-6-3 reps for time of:
Thrusters 42,5/30kg
Bar Facing Burpees

Lepoja

WOD 1: 3 rounds for time 8 min cap:
21 calories air bike
15 chest to bar pull ups
9 thrusters

WOD 2: 8 rounds for time 8 minute cap:
10 calories ski erg
10 burpees to target

A.
Six sets of:
Drop Snatch x 1 rep
Rest as needed

Work on speed and footwork. Stabilize the barbell in the receiving position and hold for 2-3 seconds checking your balance and positioning before ascending.

15 minutes to find a 1rm snatch

Started with an empty barbell, and was ready in 10minutes.

Back squat 2 x 2

A,
4 x 3 min / 2 min rest easy Row/ bike. During rest row/bike for two minutes at light pace between each piece.
Goal : over 750/700m in each 3 mins

B,

AMRAP 12 mins
1 round of “Mary”
5 HSPU Kipping
10 Pistols (alternating legs)
15 Pull ups
1 round of “DT”@60/40kg
12 DL
9 HPC
6 Push Jerk