2 Rounds,
New Interval every 4th minute

A) 21/15 Cal. Row
15 DB Snatches
9 Burpee over DB

B) 21/15 Cal. SkiErg
15/10 Cal. Row
9 Box Jump Overs

C) 21/15 Cal. Row
15 KB Swings
9 Goblet Squats

D) 21/15 Cal. Assault Bike
15 Wall Balls
9 Box Jumps

AMRAP 20:
10 Thrusters (135/95)
30 Calorie Row
16 Chest to Bar Pull-Ups

4 Muscle ups
8 Front squat (60/40)
12 Burpee over bar

6 rounds, E3MOM:

2-position Hang Squat Clean (above/below the knee) + Push Jerk + Split Jerk + 30 DU

Use AHAFA weights (as heavy as form allowes). Start a new round every 3rd minute. Scale if needed.

With Kettlebell:

Right hand:
6 Hang snatch
6 Front squat / Ohs
6 Stoh

Left hand:
6 Hang Snatch
6 Front squat / Ohs
6 Stoh

Rest 2-3min

Just be there.

PartnerWOD, 30min AMRAP.

60sec Chin Over Bar
60sec Handstand Hold, facing the wall
60sec L-Sit
60sec Bottom of the Squat

This is “I Go, You Go” workout. Use a stopwatch. Start the clock when your partner starts the movement and pause it when he is done. You can switch as many times as needed. First you spend 60sec chin over bar (static hold), then handstand hold facing the wall. For L-sit use rings or parallettes. Bottom of the squat should be the best squatting position you can ever have.

If you are doing this alone, use the same principles. Time starts when you start the movement..

Split Jerk 1rm in 20min

You can do as many lifts as necessary under the 20min timeline. Bar from the rack or blocks.

10 rounds, alternating
1 min on, 30 sec off. Alternate between A ja B
A) 5 wall ball + shuttle run 10 m x 2
B) 5 toes to bar + 5 KB swing 24/16 kg

Vuorottele A ja B osion välillä. Puolet porukasta aloittaa osiosta A ja puolet osiosta B. Harjoitus kestää yhteensä 30 minuuttia. Koita pitää sama vauhti läpi harjoituksen

Cool down: run/walk 800 m. Hitaasti.

Practice:

-Handstand against the wall
-Negative handstand push ups (handstand on the wall, slowly down)
-Kipping HSPU
-Deficit Kipping HSPU (find your deficit 1 RM)