Lepoja

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

Lämmittely ja mobility

Otm 12
1× köysi
4× valakyykky

Metcon 3x 3min työ 2min lepo
8cal
10-15s pito renkailla tai roikunta
Amrap: burpee

Loppuvenyttelyt

Lämmittely ja mobility

Otm 15
Combo: 1 rive maasta kyykkyyn + 2 riipusta kyykkyyn

Metcon aikaa vastaan
Osta sisään: 500m soutu/hiihto tai 1km pyörä
15×rengasdippiä
15×boxihyppyä
15× rive pallolla
Osta ulos: 500m soutu/hiihto tai 1km pyörä

Loppuvenyttelyt

Tempaus,

5-7 x 1 tempausta maasta

Gymnastics

Warm up
10min

Gymnastics for quality
15min
WOD skills practice

Gymnastics WOD
EMOM 30min

10 alt. Pistol squats
8 T2B
6m handstand walk
4 high box jumps
2 Ring Muscle up

Scale as needed

Gymnastic Strength

5 rounds, 20sec ON, 40sec OFF

1) Bottom of Ring Dip
2) Chin Over Bar
3) GHD Extension Hold
5) Rope L-Hang/Straddle Hang

RPE 4-5

Scale if needed (time, movements).

30" on - 30" off x 5 rnds
Chest Facing wall handstand hold

Thruster pyramid
Thruster 30 kg/ 25 kg x 10
Thruster 40 kg/ 30 kg x 8
Thruster 50 kg/ 35 kg x 6
Thruster 60 kg/ 40 kg x 4
Thurster 70 kg/ 45 kg x 2
Thruster 60 kg/ 40 kg x 4
Thruster 50 kg/ 35 kg x 6
Thruster 40 kg/ 30 kg x 8
Thruster 30 kg/ 25 kg x 10

Time cap 6 minute.

20 Thrusters (barbell) 20/15kg
40 DU
12 T2B

Scaled:
20 Thrusters 20/15kg
50 Singles
20 Hanging knees to chest