AMRAP 20min with a partner:
You go, i go
40 Wall ball
40 cal ergo
40 KB swing
40 sit up
40 burpee
40 ring row

Metcon (time)

For time:

40/30 Calories row
30 KB Taters 32/24kg
20 Box jump over 30/24”

Timecap: 6 minutes.

4 sets
(deficit ) Strict HSPU x 6-8
legless rope climb x 2

Scaling : high box for rope climb . Negative hspu Box hspu, pike push up higer reps

2 mins rest btw sets

1) HS progression
- Wrist warm up
- shoulder warm up
- HS against the wall 4x24s, perfect hand stand position is your goal, keep your toe nails and nose on the wall, nothing else

6 x 2 Push Jerks + 1 Split Jerk
- Rest 2-3min btw sets

Sets 1-2: @65% 1RM Push Jerk
Sets 3-4: @70%
Sets 5-6: @75%

For Time:
20-16-12-8-4 reps of:
- Bench Presses 75/50kg
- Cal Row
After each set of Rowing, complete:
35 DU / 100 Singles

10 wall-ball shots (6/9 kg)
6 handstand push-ups
2 squat cleans (50/75 kg)

Scaled WOD
AMRAP 30 with a partner:
10 wall-ball shots
6 push-ups
2 hang squat cleans

In 20min:
Build to days 3RM Deadlift

2 or 3 rounds
1 min max calories rowing
1 min max reps of burpees
1 min max reps of DU
Erittele toistot joka liikkeestä erikseen.

Optional Accessory:

Snatch Pull 3x3@90-105%

Rest as needed.