3-4rounds

20 hollow rock
20 superman
20 snowangel

For Time (with a Partner)

Buy-In: 8 rounds of Cindy

Then, 6 Rounds of:

6 Muscle ups/C2B
12 T2B
18 HSPU
6 squat Clean & Jerk 60/45kg
12 m HS Walk
18 WB

Buy-Out: 8 rounds of Bear Complex

Timecap 45min

4x 10min/ 2min tauko

1) 8-10 x
Rintarangan kierto syväkyykystä
Ojennus kyykystä
Kepillä olkapäät
Skorpioni

2) 8-10 x
Polven koukistus kuminauhalla
Bulgarialainen kyykky
Yhden käden rengassoutu
Lattiapunnerrus käsipainoilla

3) 45s / liike
Kone
3 Burpeeta askeltaen 3 ilmakyykkyä

4) 8-10 ×/ liike
Yhden jalan linkkari
Kuppipito submax
Kaaripito submax
Vuorikiipeilijä
Polvenosto roikkuen

EMOM x 32

1) ski
2) 1-3 rope climb
3) echo
4) 20-40m farmer carry

For time:

• Run 5 miles

Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.

Post time and number of intervals to complete the 5 miles to comments.

2-3 Rounds:
12 Alt. Seated KB press
8-10 Ring row (2-0-X-0)
10 Alt. Plank pull trough

AMRAP 15 IGYG ( Full round then change )

12 DB Weighted Box Step-ups 24"/20"
10/8 Calories Row
6 Barbell Front Rack Lunges

DB : 22,5/15kg
Barbell : 60/42,5kg

Build in 18 Minutes Heavy Set Of 4 ( RIR 0-1)

21-15-9:
Hang power cleans (42,5/60 kg)
15-12-9:
Strict handstand push-ups

Scaled WOD
For time:
21-15-9:
Hang power cleans
15-12-9:
Pike handstand push-ups

BENCHMARK
6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-unders
– Rest 1:00 between rounds.

Scaled WOD
5 rounds for reps:
1:00 calorie ergo
1:00 burpees
1:00 single-unders
– Rest 1:00 between rounds.