1) 7 Minute AMRAP for Skill:
• Inchworm to 3 second Hollow Hold x 3
• Arch Rock x 10
• Bar Kipping x 10
* For the Inchworm to Hollow Hold, you will walk your hands out as far in front of you as you can while maintaining a tight core and hollow body position. When you reach your end range, hold it for 3 seconds and then repeat two more times.

. . . REST 2 MINUTES. . .

2) Every 90 seconds x 12 minutes:
• First 90 seconds - Supinated (Underhand) Grip Strict Pull-Ups w/(3-0-X-0) tempo x 3-6 reps
• Second 90 seconds - Strict Dip or Strict Ring Dip x 3-6 reps
* Use a box underneath you for assistance if you are not able to do strict pull-ups or strict dips yet. Perform a number of Pull-Ups that allows you to maintain the 3 seconds down tempo each repetition.

. . . REST 2 MINUTES. . .

3) 20 Minute Partner AMRAP:
• 30 Cal. Row/Bike/Ski
• 20 meters/direction Lateral Inchworm
• 30 Wall Balls
* For the Lateral Inchworm, you will walk your hands out as far as you can maintain a tight core and hollow body position and then walk sideways maintaining that position as you walk.
* All reps are split evenly and can be broken up as needed. Only one partner works at a time.

-Do a WOD you missed
-Active recovery
-Basic conditioning
-Mobility
-Work on weaknesses
-HAVE fun!

3 x 8

3 sets of max reps @60%

Rest 3 min btw sets

Amrap 16

30 Kb swing 24/16kg
20 TTB
10 powerclean 60/42,5kg

Lax Ball Piriformis + Pec Muscle
Banded Hip and Ankle
Wrist Prep
Elbow circles
Scap Push-ups
Hip Floss
Lunge
Split Squat

With continuously running clock for 20 minutes, do 1 bicep curl on the first minute, two on second, three on third etc. When you are not able to finish the reps in a minute, start again from 1.
Men use 20kg barbell and women 15kg.
Score is the reps you finish on, when 20 mins is up.

3 x 10 / leg

Rest 2min between sets

Start from the top of the box. Use KBs or DBs as extra weight if needed.

On the minute, for 16 minutes:

10 Burpees
5 Power Cleans (60%)

Elikkäs joka toinen minuutti Burp ja joka toinen PC. Merkkaa paino jolla teit Power Clean ja mieti kuka keksi Burpeet <3

Dumbbell bent over row 3 x 8 / arm

Dumbbell fly on the floor 3 x 8

Alternate between row and fly with a 1 min rest between movements