15 min HS skills:

1 wall walk + 10 shouldertaps + 15s HS hold
6 leg alt. Raises to HS against the wall with soft touch
3-5m assisted HS walk/wheelbarrow walk
HS walk course/1-5m HS walk

Hero mixer 6x 4 min on, 3 off:

A. 5 wall ball shots + 3 handstand push-ups, 1 power clean 100/70
B. Thrusters - every minute do 5 burpees, start with burpees
C. 30 calorie row, 20 burpees over rower, 10 KB swings 32/24

Muissa paitsi B-osiossa aloita siitä mihin jäit edellisessä kierroksella.

Running intervals

400 - 400 - 400 - 400 meters

Rest:work - 1:1

Kierrosaikojen tulisi olla +/- 5s toisistaan

12x 1 min ON / 1 min OFF:

1. Row/run for meters
2. Rest

Change between run and row.

Tulos on yhteenlasketut metrit.

4-5 rds of:

10+10 single arm DB floor presses
5 strict C2B - use band or australian C2B to scale - no pull-ups
5-10 strict ring dips
10 leg elevated ring row. Timecap 15 min.

20 EMOM:

1. 45s moderate row
2. 15 push-ups every other round 20 air squats
3. 30-50 DU
4. 10-15 kipping pull-ups - no butterfly/scaling - practise the kipping movement with rings or with bands - or if not there yet do ring rows, every other round 15 abmat sit-ups

OPEN 20.2 with partner, 20 AMRAP:

One round/person - you go i go

4 DB thrusters
6 T2B
24 DU or 30s DU practise

Easy pace

For time: 5 rnds of:

10 up & downs
15 air squats
10 KB swings
30 DU

rest 45s after one round.

5rnds:

15 pull-ups/jumping pull-ups/banded pull-ups/ring rows
10 T2B/knee raises/v-ups
5 OHS 70/50.

Timecap 10 min.

4x 2 min ON/2 min OFF:

1-2 rope climb/10 chin up grip ring rows
10 hang power snatches 40/30
5 OHS 40/30

GO hard and unbroken! Tavoite 2+ kierrosta