For time:
150 Double Unders
35 Toes-to-bar
20 Handstand Pushups

100 Double Unders
25 Toes-to-bar
15 Handstand Pushups

50 Double Unders
15 Toes-to-bar
10 Handstand Pushups

20 min AMRAP
10m HS-walk
4 bae MUs
10 push ups
10 pistols
10 T2B

Wod
10-8-6-4-2
Push jerk 60/45kg
Burpee pull up

1a) Rope Climb: 4 x 2. Rest 45s.
Options: L-Sit, Legless, normal, Ground to standing with rope x 2-4 reps/round

1b) Dips: 4 x 10. Rest 45s
Options: Ring, Bar, Band Assisted, Box Dips

Ring Muscle up

Wod
800m run
6 rounds
8 Hspu
8 T2b
then,
800m run

1 x Hang Power Clean
1 x Power Clean

10-9-8-7-6-5-4-3-2-1
HSPU
2-4-6-8-10-12-14-16-18-20
DB Snatch alt.

12 min AMRAP
5+5 one leg ged deadlifts 60kg/40g
50+50 One legged rope jump
10 kb clean and jerks 24kg/16kg (alternating)

1) 5 Bench Press
2) 8 Pendlay row
3) 20m Yoke/Sandbag carry
4) Weighted deadbug

3 kierrosta aikaa vastaan:

• 5 karhukompleksi (N 42,5kg / M 60kg)
• 500m soutu

(karhukompleksi = raaka rinnalleveto + etukyykky + ylöstyöntö + takakyykky + työntö niskan takaa)