A.
Every 2 minutes, for 18 minutes:
1. Muscle-Ups x Max Reps in 45 seconds
2. Handstand Walk x 10 meters
3. Alternating Pistols x 16-20 reps

Or

1. C2B X max reps
2. Handstand hold 45 seconds
3. Weighted box lunges 16-20 reps

B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Thrusters (95/65 lbs)
Minute 4 – 12 Chest-to-Bar Pull-Ups

10 deadlifts 100kg/75kg
20 ring dips
30 boxjumps -60cm/50cm
40 pull ups
50cal row

7 min AMRAP
200m row
10 burpees
10 boxjumps 60cm/50cm
10 wall balls 9kg/6kg

Back Squat
3 x 3 70-80 %
Pysäytyksellä 10 sec alhaalla.

Voima: Press 5x4
(sama paino kuin 4.8.)

Wod: 3 kierrosta
1 min Box jump
1 min Clean 60/40kg
1 min Wall ball
1 min rest

4x2min AMRAP, 1min rest between rounds
5 ring dips
5 C2Bs

Diane

21-15-9

Deadlift 100kg/75kg
Handstand Pressups

!

12min EMOM
4 deadlifts 120kg/80kg
8 burpees

For time:

Run 800m
30 Pullups
30 Burpee
30 Power Clean,60/40kg
30 Burpee
30 Pullups
RUn 800m

Find your 1RM