5 rounds for time;
8 Pistols each leg (alternating)
6/4 Cal Bike/Row/Ski
4 Man-Makers @22,5/15kg

RX+: 1-4 Ring Muscle-ups after each round
Scale pistols: Self assisted, to box, DB Front Squat
Timecap : 15:00 mins

• Recovery Walk: 3-5 Minutes, nasal breathing only. *hold your breath for 2-5s and nasal breath for 10 seconds.
• Shoulder IR Pails/Rails

For time

• 9 front squats, weight 1
• 9 handstand walks, 25 feet
• 15 front squats, weight 2
• 15 muscle-ups
• 21 front squats, weight 3
• 21 chest-to-wall handstand push-ups

Time cap 15 minutes

♀ 155, 125, 95 lb
♂ 225, 185, 135 lb

Warm up, 8-10min
60s jump rope/row/ski/bike
5 inch worm + push-up
10 OHS (keppi)
20s hollow rocks
20s arch rocks
A) STRICT HSPUS:
EMOM 8min:
1) 1min max reps strict hspu (minus 2-3 reps)
2) 30s plank hold
tavoite saada tehtyä väh. 10 toistoa per kierros, eli skaalaa tarvittaessa. Toistoja ei tarvitse tehdä putkeen, vaan voit pätkiä lyhyiksikin sarjoiksi.
**B) METCON:
3 Rounds, for time:*
15 push-ups
20 air squats
20 burpees
3 wall climbs

5 rounds for max reps of

• ¾ bodyweight hang power snatches
• Handstand push-ups

Rest as needed between rounds.

3 rounds
1:00 jog/light run/ run or ab add speed each round
5+5 lateral box step ups
5 burpee box jumps
10 scap pull ups
5 kip to swing
5+5 single arm ring row
then wod prep
test 1-2 rope climbs

Skills: Harjoitellaan skin the cat ja toes to rings

Paritreeni kaverin kanssa:
3 min AMRAP
24 m viivajuoksu vuorotellen
1 min lepo
3 min AMRAP
5 burpee+hyppy levypainolle vuorotellen
1 min lepo
3 min AMRAP
24 m rapukävely vuorotellen

Voikkauinti tabata 8x20/10

Warm up(10)
3rds
10 heel grab
10 swing kicks
10 pik n grass

WRK(25)
WRK 10:00 REST 2:00 WRK 10:00
8 dumbbell push press
8 russian kettlebell swings
16 sit ups
8-10m shuttle runs
8 figure eight holds

Finisher
1:00 plank
1:00 butterfly stretch

Power Snatch
Build to a heavy reset triple for the day.
Rest as needed between heavier sets.

E2min 10x backwards bb lunge
5 rounds