For time:

30-20-10
Toes to Bar
Front rack Reverse Lunge

Directly into...

3 Rounds:

100 Double Unders
30 Overhead Squat

35/25kg

( 15 - 25 )

• If we know that your toes to bar sets quickly drops off, let's break things up from the start. Sets of 5 or more reps works great. The best strategy for you will be the on that allows for the shortest breaks.
• Lunges are slower movement so this is great place to catch the breath. Relax the fingers and let the bar sit high up in front rack position to make the weight feel as light as possible.
• With there being 300 double unders in the back half this workout, taking intentional break may help keep you moving with minimal time between sets. Breaking every 25 - 50 Reps would work well here. -The overhead squat, even at light weight, will be grind. Try to hold on for bigger sets than you want to and work to keep the weight in the heels to avoid needing to regain balance in the feet between reps.

T2B and kipping pull up technique

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Skill-AMRAP15
13/10 cal bike erg @easy pace
45s practise T2B's / kipping leg raises as high as possible
13/10 cal bike erg @easy pace
45s jumping pull-ups

6 sets × 4-6 reps @moderate load

Go every 2:30

Strength:
A, 3-4 sets: (In 10-12 mins)
Barbell Box Step Up x 6/6 / leg @mod
Rest 60-90 sec btw

B, 3 sets:
Dual DB Split Stance RDL x 6/6
20 m Monster Walks

C, WOD for Time:
Modified “Hotel Hell"
50 DB Hang Cluster @2x15/10
*emom: 5 burpee
Start with 5 burpees. Then complete as many hang clusters as possible until the minute is up. Repeat until 50 total are completed.

TC’ 12 MINS

LÄMMITTELY
2 x 60s./liike
• Vaaka + polvennosto (lp)
• Sivukävely kuminauhalla
• Lantionnosto
• Selinmakuulla lonkankoukistaja
• Simpukka (+sivulankku)

1 x 60s./liike
• Jalka boksilla lähentäjä/takareisi
• Liskokierto
• Dynaaminen eteentaivutus lp kanssa
• Selinmakuulla kierrot

TEKNIIKKA
Tuulimylly

AMRAP 10min
8-12 kyykky pysäytyksellä (kp)
8-12 rengassoutu
8-12 landmine twist/kuminauha kääntö

Side plank Clamshell: 3 x 8-10 each 1s hold. Rest 60s.
+
- Pigeon Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

25 Minutes For Max Load :

Tempo HR Push-Ups 5 Sec Down, Normal Up 6 - 10 Reps
Banded Ab Crunch 30-40 Reps
Bicep Curls, back on wall 10-15 Reps
Romanian Deadlift DB´S 10-15 Reps

Handstand walk / Rope climb

HSW Skill Circuit – 2 to 3 rounds
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall-facing flutters
1, ½ or ¼ rotation (each way) of Box pike handstand steps
5 (each way) Sideways handstand walk (Advanced OR Easier variation)

Partner wod ( You GO , I GO )

Amrap 15 mins
70 cal row
60 DB power clean @2x22,5/15kg
50 wall ball @9/6kg
40 hspu kipping/ sc : push up
30 burpee box jump
20 kipping c2b/ sc : 10 strict Pull up

3 mins

Amrap 15 mins
140 du
120 air squat
100 Pull up kipping/ sc: Jumping Pull up
80 Single arm DB thruster @22,5/15kg
60 Feet on box shoulder taps each person
40 medball clean @9/6kg

Goal : 1+ round in each AMRAP

3 takaperin burpee
6 Punnerrusta
9 kyykkyä