5 Rounds for Time:
30 Air Squats
19 Power Cleans @60/43kg
7 Strict Pull-ups
500m Row
Timecap: 38 mins

Handstand Walk

How did it go?

4-5 Kierrota laadukkaasti

8-10 Raskasta rengassoutua
8-10 Vipunostoa taakse
8-10 Istumaannousua lisäpainolla tarvittaessa

For time:
1000/800m Row
Then:
10 Rounds of Cindy
5 Pull-up
10 Push-up
15 Squat

120 cal row
EMOM 5 rower over burpees

For time:
30 Power Cleans @70/50kg
10 Front Squats
30 Bar Facing Burpees
10 Front Squats

Moderate weight for cleans that allows 3-5 reps unbroken
Time Cap = 8:00

Extra:
Split Squat Iso Hold: 2 x 30s each. Rest 60s.

For time

20 Double unders
10 Burpees
20 Reps on a machine *
11 Chest-To-Bar
20 Double unders
12 DB SA Devil Press 22,5/15 kg
20 Reps on a machine *
13 Push-ups
20 Double unders
14 Toes-To-Bar
20 Reps on a machine *
15 Box Jumps
20 Double unders
16 DB Snatch 22,5/15 kg
20 Reps on a machine *
17 KB Swings 24/16 kg
20 Double unders
18 DB Goblet Squat 22,5/15 kg
20 Reps on a machine *
19 Wall Balls

Timecap 22 min

*) = 20 Reps on a machine
- Row = 20/16 Cal
- Ski Erg = 15/12 Cal
- Echo bike = 15/11 Cal
- Bike Erg = 25/20Cal

Tri-set x 4 rounds!

Strict Chin-ups x 6-8
Rest 10s.
Dips x 8-10
Rest 10s.
Push-Up + Renegade Row Each Side x 8-10
Rest 2:00.

• Chin-ups: Weighted, BW, Partner Assisted, Self Assisted
• Dips: Weighted, Ring, Bar, Between Box, Box
• Push-Up: Toes, Knee Push-Up

1A) T2B power, Stirict T2B 4x4
1B) T2B tech kipping feet raise 4x15

4 rounds for time;
10 each Single Arm Swing @24/16kg
30m each Single Arm Front Rack Carry
250 Meter Row/Ski (or 500m Bike Erg)
Rest 60s.

• Rx+: @28/20kg, 6-10 Strict Handstand Push-ups before the machine
• TIME CAP = 16:00