2x 7min AMRAP/ 6min tauko

1)
5 Raakariveä
10 Tangon yli burpeeta
5 Thrusteria
35 Tuplaa/Sinkkua

40/30 kg

2)
5 T2B/Istumaannousua
10 Boxin ylitystä
6+6 Askelkyykkyä

8/10-cal ergo
8 handstand push-ups

Scaled WOD
AMRAP 10:
6 cal ergo
8 DB shoulder presses

50 alternating DB snatches (15/22.5 kg)
50 wall-ball shots

Scaled WOD
2 rounds for time:
30 alternating DB snatches
30 wall-ball shots 

30 DB devils presses (15/22.5 kg)
50 DB step-ups (30cm)
– Use 2 dumbbells.

Scaled WOD
For time:
20 burpees
30 DB step-ups
– Use 2 dumbbells.

AMRAP 35 with partner (YGIG*):

A)
12 DDB box step over @ 2x 50/35lbs
10 DDB hang power clean
8 DDB shoulder to overhead

B)
12/10cal erg
1 set* of pulling movement

@ RPE 3,5-4
-> *YGIG osio kerrallaan: toinen tekee kerran koko A-setin, sitten toinen perässä, jonka jälkeen B-osio vastaavasti, sitten taas A jne.

-> *pulling movement: tee itsellesi sopiva sarja esim. bmu, chest to bar, pull up tai ring row

HS SKILL: (5-10min)
wall handstand
wall facing handstand floater
wall handstand shoulder taps (scale:facing)
free handstand practise
scale: box handstand practise

EMOM9:
1) 30-45s handstand walk / wall walk / wall handstand plate steps
2) 6-8 strict chin up @ RIR 3-4
3) 6-8 heavy DKB swing

->hanstand walkissa sopiva vaihtoehto itselle
->DKB swing silmien tasolle

Row 2500 meters for time

15-12-9-6-3 reps of:
Deadlifts (70/102,5 kg)
5-4-3-2-1 reps of:
Rope climbs

Scaled WOD
For time:
15-12-9-6-3 reps of:
Deadlifts
5-4-3-2-1 reps of:
pull to stand

8 rounds for max calories:

• 10sec work
• 20sec rest