4 rounds for quality:

12 Pistol squat

1-5m handstandwalk

2-5 Bmu

Turkish Get-Up (TGU)

3 x 4 reps (2+2/hand)

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Post as 3 x 2, since you'll be doing 2/hand with the same weight.

WEIGHTLIFTING

Jerk Single. Use block or rack. Split or Push Jerk.

Every 90-180sec

Sets 1-2@ RPE 3+ (75-80%)
Sets 3-4@ RPE 4 (85%)
Sets 5-6@ RPE 4+ (88-95%)

Cliiniä ja jerkkiä...

A.)
Overhead squat:
Find heavy 10 reps set in 15min.

B.)
For Time:
21 Hang Power Snatches, 200m Run
21 Overhead Squats, 200m Run
15 Hang Power Snatches, 200m Run
15 Overhead Squats, 200m Run
9 Hang Power Snatches, 200m Run
9 Overhead Squats, 200m Run

(Rx: 42.5/30kg)

C.)
3 rds: (super sets)
20 Front Rack KB Box Step-Ups
15 Ring Rows
10 Strict Ring Dips
Rest 2 min.

Optional Accessory

GYMNASTIC STRENGTH

3 sets of Strict TTB, rest as needed between

RPE 4

For time:
10 Handstand Pushups
15 Deadlifts 120/85kg
25 High Box Jumps
40 Pullups
75 Wall Balls
100 Double Unders
Run 400m with 20/15kg plate
100 Double Unders
75 Wall Balls
40 Pullups
25 High Box Jumps
15 Deadlifts
10 Handstand Pushups

10x
New Interval every 3rd minute

A) 20/15 Cal. SkiErg
B) Run
C) 20/15 Cal. BikeErg
D) 20/15 Cal. Row
E) 18/13 Cal. Assault Bike

Barbell Cycling

4x6 Thruster

Ohje: tarkoituksena on tehdä kaikki sarjat katkeamatta (unbroken). Lepää 2-3min sarjojen välillä.

Endurance WOD

In teams of 2 share the work for 40 minutes.

AMRAP 40 min

70 cal row
30 wall balls
20 push ups

Add 10 calories to row and 10 repetitions for each round. One works, one rest.