@Skillday
2-4 rounds, rest as needed, RPE 2-4, go by feel

1) 3-6 Ice-Cream Maker video
2) 10-20 Landmine Twist video
3) 6+6 KB Bottom Up Press video
4) 5+5 Single Leg Box Jump (jump and land on the box with the same leg, step down)
5) 10 Prone Cuban Press video

@Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) 5 Jefferson Curl or 10-15 GHD Hip+Back Extension (round your back)
2) 5+5+5 Wall Squat
3) 10-20 Bar Hanging Hip Touches
4) 5+5 KB Squat Clean Thruster (kb from the floor)
5) 10+10 Single Arm Ring Row
6) 5 High Box Jump
7) 5-10 Triple Unders or practise them for 2-3min

Partner WOD, 30min AMRAP:
This is “I Go, You Go”

50 reps:
Bottom of the Squat (Static)
Pistol Squat (Dynamic)
50 reps:
Chin over Bar (Static)
C2B (Dynamic)
50 reps:
Handstand Hold (Static)
HSPU (Dynamic)
50 reps:
L-Hang (Static)
TTB( Dynamic)

Switch palces however you want. One has to be in static hold while other does the reps. Both can rest at the same time.
This is not supposed to be “Walk in the park”. Concentrate on the Quality when performing reps.

Scale if needed. Badasses will do strict C2B, HSPU and TTB.

If you do this alone, do 25 reps each and switch between static/dynamic/rest.

CONDITIONING

E2MOM for 10 rounds:

3 Sandbag/Slamball Ground to Shoulder
6 TTB
9 Wallball

RPE 4

Target: use heavy sandbag. You should get around 60sec rest each round, otherwise scale the reps or loading. This is not all out. Heavy breathing but not gasping for air.

Power Jerk
5 x 3r @ 80%
90s. Recovery

AMRAP 12
16 DB Snatches 22,5/15kg
12 DB Lunges
8 Box Jumps
4 Bar Muscle-Ups

For time: (10 rounds)
10-9-8-...-1 DB Snatches, heavy
9 Toes-to-bar
30 Double Unders

EMOM or 15min
-2 touch and go Power Cleans (start at about 60-70%) and Add if feeling good

3 rep max with OHS

Aikaa vastaan 30 thrusteria

40/30kg

TC: 6min