A.
Three sets, not for time, of:
Strict Handstand Push Ups x 8-10 reps
(go to a deficit if this rep range is easy)
Strict Supinated-Grip Chest-to-Bar Pull-Ups x 5-8 reps @ 21X1
(try to pin your chest to the bar for a full second)
L-Sit Hold x 30-45 seconds

WU
3rds
10x air squat
10x good morning
10x up down

lepoa

For Time:
2000 m ROw
10 Rope Climbs
50 Clean and Jerks (135/95)

Repeat
500M row
40 air squats
30 sit ups
20 push ups
10 ring rows (substirue for Australian pull up)

a) 0:45 bar L-sit hold
b) max reps c2b
c) 10 TTB

Superkids:

Pari WOD.

5 kierrosta aikaa vastaan:
Toinen on lankkupidossa, toinen tekee
5 käsilläseisontapunnerrusta
5 boxihyppyä
1 köysikiipeily

Ninjat:

Pari WOD

5 kierrosta aikaa vastaan:
Toinen on lankkupidossa, toinen tekee
7 käsilläseisontapunnerrusta
7 boxihyppyä
1 köysikiipeily

Grace
30 clean and jerks
40kg
time 2:25

5 rnds
4-8 Kipping HSPU
https://vimeo.com/177023532
1 Conan
https://vimeo.com/175115146

3 rounds For Time:
500 m row/skierg
10 burpee
20 KB Swing @16/24 rx @24/32
10 goblet squat
20 overhead plate lunges @15/20

500 m row/skierg
10 overhead plate lunges
20 goblet squat
10 KB swing
20 burpee

Timecap : 30 mins