Snatch pull
4x3r
1-2r reps in the tank.
Rest as needed.

Basic Conditioning
For 40min

10 Box Jumps
15 Pull-Ups
20 Wall Ball Cleans 9/6kg
30 KB Swings 32/24kg
40 Wall Ball Squats 9/6kg
200 Single Unders

Day 1
Handstand skill

Headstand leg lifts 5x5 video
-tuck → straddle → pike

Kick ups to handstand for 5 min video

-Start with a low kick and progress to full handstand, keep legs straight!

Handstand walking practice staying still for 5-10 min

-Practice getting as many steps as possible in a 1m x 1m space in handstand, shifting your weight is the key here

Tailoring options:
Easier → use a partner or a wall for support
Harder → shoulder taps or thigh taps

Bring a friend WOD

(tehdään sen ystävän kanssa, kenet kutsut jumpalle <3)

With partner AMRAP in 15 minutes of:

P1) 500/400m row

P2) Max effort plate GTOH

M: 20 kg N: 15kg

Score: Total reps of plate GTOH.

*Toinen soutaa, toinen tekee GTOH:ja ja sitten vaihto kun metrit täynnä soutajalla.

With a pair

10min ON/1min OFF
A) Row
B) Ski
C) Bike

CONDITIONING

6 rounds for time:

5 DB Thruster @22,5/15kg
10 TTB
15/12cal Row

RPE 4, very heavy breathing

Target: <12min and unbroken sets with thrusters.

Tailoring Options:

DB Thruster: Decrease loading→ 15/10kg
TTB→ decrease rep scheme or do Hanging High Knees

Power Clean: Build to a 1RM in 10 sets. Rest 2
- Sets should look like 3-3-2-2-1-1-1…

Snatch pull
5x3r 2 reps in the tank.
Rest as needed.

Gymnastics for 10-20min. Check the video for movements or go by feel.

2 rounds for time:
21Cal Row
15 T2B
9 Cleans
50 DU
9 Cleans
15 T2B
21cal Row

Don't drop the barbell, keep it controlled.
Rest 3min btw rounds.

1st round barbell 50/35kg
2nd round barbell 70/50kg