3 ROUNDS
5 FORNT SQUATS 80KG/60KG
10 RING DIPS
15 KB SWINGS 32KG/20KG

3 kierrosta laadukkaasti

8+8 Askelkyykky (eturäkki)
8 Hyvää huomenta tangolla
10 Lantionnosto jalat korokkeella

7 kierrosta aikaa vastaan:

(Buy-in 800m soutu)

• 1 köysikiipeily
• 2 tiukka käsilläseisontapunnerrus
• 3 kahvakuula-curtis press (N 2x12kg / M 2x16kg)
• 4 toes-thru-rings
• 20m bear crawl

(Buy-out 50 tuplanaruhyppy)

Curtis press = 1 raaka rive riipusta + 1 oikean jalan askelkyykky + 1 vasemman jalan askelkyykky + 1 push press

Dynamic shoulder press
9x3r @ 70%
30s. Recovery

Wod
20s/10s x 6
Push up
Rest 1 min
Air squat
Rest 1 min
Sit up
Rest 1 min
Row

16x Every :20sec - 1 Snatch @60-75% (add every 4th)
12x Every :45sec – 1 Snatch @75-80% (add every 4th)
EMOM 8 - 1 Snatch @80-90% (add every 2nd if possible)

WORKOUT
FOR TIME
21-15-9
Handstand Push-Up
Unbroken DB Front Squats (Athlete Choice)*

-Rest 1:00-

12-9-6
Unbroken DB Front Squats*
Handstand Push-Up

(Score is Total Time)

*Each time you break in the FS, perform 3 Hand Release Push-Ups. If perform unbroken, no Push-Ups performed.

HSPU Option 1: Pike Push-Up
HSPU Option 2: Strict DB Press

COOL DOWN
FOR RECOVERY
1:30 Elbow to Instep w/ thoracic rotation (L)
1:30 Elbow to Instep w/ thoracic rotation (R)
3:00 Frog Stretch

6 Rounds for Reps (AMRAP)

0:30 on / 0:30 off

Row Calories
Strict Pull Ups
V-Ups
Kettlebell Snatch 24/16kg (Hang)
Ring Push Ups
Double Dumbbell Clean 2x22,5/2 x 15kg

1 RM back squat
( 18 mins to fin your daily max, if you feel good, go for a PR)

5RFT
10 Pull ups
20 American kettlebell swings 24/16kg