3RFQ
20 SA OH lunges (each arm)
30sec GHD Back Extension Hold
40 Russian Twist

5 Rounds for Time :
► 10 HandStand Push Ups
► 15 Box Jump
► 20 Sit Ups

20 Banded Pull-aparts
10 scapula pullups
10 Bottoms-up Kettlebell Press

WHAT TO DO?
-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (accessory workout)
-Socialize and HAVE fun!

at 18:00 double unders & pistols technique

5x5 Back Squat

Auxillary - Master WOD:
8 Rounds of the following
10 Thrusters
15 Double Unders
Note: 1 Minute Rest Between Rounds

Post - Core Work:
3x1Min Planks

Modified Fran

21-15-9
Burpees
Air Squats

AMRAP 4min
3-6-9-12... reps of
ring dip
knee to elbow
rest 4min
AMRAP 4min
3-6-9-12... reps of
handstand push up
box jump

Viisi tabataa

35:16

*tc 15-20min

5@barbell, 3@up to 70%, 1@up to the maximum of the day, fs-% / bw-%, rest btw sets 3min

example of rise 55-65%
*vasta-aloittaneet kuorma kehonpainosta BW 80% = FS 1RM