5 min to Bild to moderate set of 3

For time:
21 - 15 - 9
Front squat (60 kg/ 45 kg)
Mountain climb
Strict pull up

Time cap 15 minute

1) 10-15 KB Swing 32/24
2) 10-20 Wall Ball
3) 10-20 BoxJump
4) 30-50 DU
5) 10-25 GHD sit-ups

Workout time should be close to one minute. Use remaining time for transition. Go AHAFA but keep steady phase. Scale if needed!

WOD: "Kaisu"
On the minute complete:
- 5 burpess.
- Max reps of Thrusters (Rx:62'5/40 kgs) (Scaled: 40/25 kgs).
-- The goal is to complete 100 thrusters.

lepoja

110 min

1.Skill
A. HSW practice for 15 min

2.Jacked gymnastics
A. 3 rounds:
- 10 weighted strict chin-ups
10*5 kg 10*5 kg 10*BW
- 10 weighted strict ring dips
> unweighted, 10 10 9 reps

B. Strict Toes-to-Bar (3 x max reps, 90 s. rest between sets)
10 9 8 reps

B. Accumulate 3 minutes of L-sit hold (Time)
In as few sets as possible, accumulate 3 minutes of l-sit hold. After each attempt, you must rest at least 30 s. before going again. Your score is the total time taken to accumulate 3 minutes.
> knees tucked in
9 x 20 sec + rest = 9.45

3.ATP workout of the day, 40 min

Alkulämmittely ja mobility

Harjoitellaan boxihyppyä

1min On 1min off 3 kierrosta
Boxin yli burpee
Kone

Loppuvenyttelyt

Hang snatch 3x50%, 3x60%, 2x70%, 2x80%, 2x1x90%

E.M.O.M 12'

► 03 knees to elbows
► 06 Push Ups
► 09 Air Squat

• 100/75 Kcal for time of:
Assault Bike @ max effort