Aikaa vastaan:

300 m juoksu
10!
-seinäpallo
-leuanveto / rengassoutu
300 m juoksu

3 rounds of "Fight Gone Bad" for reps:
1) cal Ski
2) AMSU
3) Goblet squats
4) K2E
5) Rest

3 rounds For time:
- 20 Kb clean (24/16 kgs).
- 10 Kb jerk.
- 20 Goblet Squat.

Time cap: 10 min.

6 x 0:15's False Grip Holds on Rings
https://vimeo.com/177415732

3 x 10 Sphinx Push-ups
https://vimeo.com/178422998
30" Chest Facing wall handstand hold

5 x 10 Russian leg lifts
https://vimeo.com/175656026
30 Hollow rocks
https://vimeo.com/175042312

Power snatch 5x2
Snatch pull 5x2
Neck press 5x4

Warm up
3 rounds
1:00 ski (increase pace each round)
5+5 suitcase deadlifts
5+5 single leg RDL
5+5 single arm db hang squat clean
10 scap pull ups
10 ring row

Test workout movements and climb to clean weight before hitting short metcon :

Time Priority Diane

For reps:
- 60 seconds of deadlifts, 225 lb.
- 60 seconds of handstand push-ups
- 45 seconds of deadlifts, 225 lb.
- 45 seconds of handstand push-ups
- 30 seconds of deadlifts, 225 lb.
- 30 seconds of handstand push-ups

This workout takes 4.5 minutes, with no rest between exercises.

-Kippi - ja varpaat tankoon tekniikkaa

-Leuanveto

5 RFT
5 Power Snatches (135/85)
10 Bar facing Burpees
15 Slam Balls (30/20)

300m Run
10 Deadlifts
10 TRX rows
15 Push-ups