16 min EMOM
1 min Max cal row drag 10 / 8
1 min OFF

PERFORMANCE
AMRAP x 20 MINUTES
400m Run / 1.5 x Stairs
20 Plate Ground to Overhead @ 20/15kg
8/8 Lateral Box Step-Ups @61/51cm
200m Run / 1 x Stairs
10 Hand Release Push-Ups
4/4 Plate Overhead Box Step-Up

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FITNESS
AMRAP x 20 MINUTES
300m Run / 1 x Stairs
16 Plate Ground to Overhead @ 15/10kg
12 Alt. Box Step-Ups 51/45cm
150m Run / ½ x Stairs
10 Push-Ups / Incline Push-Up
4/4 Plate Overhead Box Step-Up

100 air squats
5 handstand push-ups
5-m handstand walk
75 air squats
10 handstand push-ups
5-m handstand walk
50 air squats
15 handstand push-ups
5-m handstand walk
25 air squats
20 handstand push-ups
5-m handstand walk

Scaled WOD
For time:
50 air squats
5 pike push ups
20 alternating shoulder taps (in pike hold)
35 air squats
10 pike push ups
20 alternating shoulder taps (in pike hold)
20 air squats
15 pike push ups
20 alternating shoulder taps (in pike hold)
10 air squats
20 pike push ups
20 alternating shoulder taps (in pike hold)

FOR TIME
2 ROUNDS
25 Wall Balls @9/6kg
15 Kipping Pull-Ups
-Rest 1:00-
3 ROUNDS
15 Wall Balls
7 Pull-Ups
-Rest 1:00-
4 ROUNDS
10 Wall Balls
5 Pull-Ups
Timecap: 18 mins

Scaling: jumping pull up
Option: For an extra challenge, all reps in all rounds must be performed unbroken.

Weighted dip 2x4x55%, drop set 5x45%, 1x10, no weight

Kipping hspu
- tekniikkaosuus
- 5 x 1-5 k. Hspu/ 5 x 1 negative hspu

3 rounds for quality
3-5 wall facing strict hspu/ 5-10 pike box hspu
10 cross over single unders/ 30-50 single unders unbroken
20-30sec hollow hold

Treeni 1
Warm Up
2 rounds
1.5 min cardio machine
50 single unders
5 snatch dl
5 muscle snatch
5 hang power snatch
10 scapula rolls
5 kipping + 5 kip knee raises
:30 wall walk hold

Metcon
Emom 28
1) 30sec of double unders
2) 5 tng power snatch @light/mod weight
3) Ski/row x 12-10/9-8 (max 45s)
4) 8-12 toes to bars or kip knee raises

Accessory
3x10-15 double db bench press
3x10-15 toe touch abs crunch + 30 weighted ukraine twits
rest as needed

-Tanko telineestä

Clean pull + power clean + jerk
- pause in all movements
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Pause clean + push press