3x30 Seated pike leg raises

Wod
Treeni
90 Double unders
30m DB suitcase lunge @22,5/15kg
60 Double unders
20m DB Front rack lunge
30 Double unders
10m DB Oh lunge

10 min Tc

Feel free to add another 3mins if you feel you need the added time to get sweaty and breathing well.
EMOM x 12mins
1st - 3-4 Single Leg Box Jumps/Leg (Start off low and build only if you are confident)
2nd - 6-8 Barbell Good Mornings (light loads - focus on stretching and activating your hamstrings and glutes)
3rd - Row 20sec HARD (get that breathing going)

BMU+ fel kelep forgás (vas közeli forgás, függésből támaszba)

Bemelegítés: klasszikus gimnasztika + core bordásfallal
váll mobilizáció és erősítés

Kelep forgás
könnyített helyzetben
boxról
segítséggel
lendületből
strict-be

Wod: 3/ pull up 4 / zsugor lábemelés bordásfalnál 5/ t2b
3 /lábemelés 4/ t2b 5/ pull up
3/ t2b 4 /pull up 5 /lábemelés

Rx: 3/4/590°pull up 4/5/3 nyújtott lábas lábemelés 5/3/4 t2b

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toes to Bar 7 reps

"snatch balance + valakyykky RM

• 95% +90%

Stopilla takakyykky 3RM
+ 95%x3 + 90%x3

1/4 hyppy kyykky
3x3@50%

Pystypunnerrus 3RM
+95% + 90%

A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
L-Sit Hold x 45 seconds accumulated time

B.
Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
5 Burpee Toes to Bar
(perform a burpee, immediately followed by a toes to bar)
Run 400 Meters
Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups
Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

Note in comments which movement you selected to perform for max reps.

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

225 pound Deadlift, 21 reps
Handstand walk 21 meters
225 pound Deadlift, 15 reps
Handstand walk 15 meters
225 pound Deadlift, 9 reps
Handstand walk 9 meters

For 40 minutes in teams of 2:
800 m team run
40 cal bike
80 m sled push

Run together, share the bike calories and sled push.