4 rounds
6-8 inverted ring row
6-8 strict handstand push-up / box hspu
Rest 2min

For time:
7 Wall Climbs
70 Double Unders
7 Double Kettlebell Snatches@16/12kg
6 Wall Climbs
60 Double Unders
7 Double Kettlebell Snatches
5 Wall Climbs
50 Double Unders
7 Double Kettlebell Snatches
4 Wall Climbs
40 Double Unders
7 Double Kettlebell Snatches
3 Wall Climbs
30 Double Unders
7 Double Kettlebell Snatches
2 Wall Climbs
20 Double Unders
7 Double Kettlebell Snatches
1 Wall Climb
10 Double Unders
7 Double Kettlebell Snatches

Record weight, scaling and other details.

Timecap: 18 mins

4X5 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest as needed

For time:

21-15-9
machine calories
push up

Strength (load)

5 sets of 3 hang squat cleans. Every 2:30. AHAP!
Score: total kg lifted.

Metcon (reps)

AMRAP in 5 minutes:
3 Front squats
5 Bar over burpees
*Choose a moderate weight for the barbell.

Accessory:
4-5 rounds of
8-12 Good mornings
8-12 Ft.rack reverse lunges
Rest 1-2min btw movements

Go heavy, but maintain good movement mechanics.

Gymnastics Skills

EMOM 20

1 minute - TTB
2 minute - HSPU

Choose the amount of repetitions you can perform on each round.

Front Rack Split Squats
4 x 5 each 3s hold in bottom position. Rest 2:00
- Hold knee 2cm off the ground during the pause!

RX:
EMOM30
1. 6-8 strict pull up + 6-8 burpee over line
2. 15/11 cal row/bike
3. 60 DU
4. 12-14 alt. DB snatch @22,5/15kg
5. Rest

Scaled:
EMOM30
1. 3-5 strict pull up + 4-6 burpee over line
2. 13/10 cal row/bike
3. 40 DU
4. 12-14 alt. DB snatch @17,5-20/10-12,5kg
5. Rest

RPE 4-4.5

Skaalaukset: strict pull up->banded/low bar row->cal (max 45s) DU->reps (minim 20)->su db snatch->paino

Huom! Valitse toistomäärät ja painot huomioiden RPE. Nosta mielummin toistomääriä treenin edetessä kuin se, että joudut skaalaamaan kesken treenin. Max työaika per minuutti = 45s.

“Linda”

10-1
Deadlift
Bench Press
Squat Clean

Hang Power Snatch
10x3r (leave 2 reps in the tank)
Go every 90s.