4 rounds
1 deadlift 1,5x BW
10 russian twists 24kg/16kg
10 kb swings 24kg/16kg
10 kb snatches 24kg/16kg

AMRAP 25:00 with a partner:
1000m Row
30 Kipping Pull-ups
30 Overhead Squats @42.5/30kg

• Goal: Split work in half with your partner and sustain 75% effort
• OHS should be light!
• Rx+: C2B Pull-ups

CONDITIONING

8 rounds for time:

4 DB Thruster @22,5/15kg
8 C2B
32 DU

Overall RPE 4 to 5

Target <12min

Tailoring Options:
Thruster→ decrease loading
C2B→ Pull-Up
DU→ decrease rep scheme or single unders

Skill EMOM 40 min

EMOM 40 min:

1) 2 Negative HSPU
2) 3 Kipping pull up
3) 4 T2B
4) 5 Push up
5) Rest

"Annie"

50-40-30-20-10

DU´s
Sit-Ups

TC: 15 min

Practice progressions towards Handstand Walking;
- Kicking up to wall with control
- Balancing with less contact (e.g. one foot on wall, one hand on floor etc)
- Shoulder tap progressions
- Kick up and walk a few steps into wall
- How to bail and fail

14 min AMRAP

1 ropeclimb
5 HSPU
20 BW farmer's walk

Optional Accessory:
CONDITIONING
4 rounds for time:

250/200m Ski Erg
20m D-Ball Carry

Tailoring Options:
Ski→Row
D-Ball Carry→Farmers Carry
RPE 3 to 4

15-14-13-12-11-10-9-8-6-7-6-5-4-3-2-1
Yleisliike
15-14-13-12-11-10-9-8-6-7-6-5-4-3-2-1
Istumaannousu
15-14-13-12-11-10-9-8-6-7-6-5-4-3-2-1
Kahvakuulaheilautus

Max reps of one of these:

A. Bar MU
B. Kipping chest to bar pull up
C. Kipping pull up