A.
Three sets of:
Front Squat x 6-8 reps @ 30X1
Rest 60 seconds
Single-Arm Trap 3 Raise x 8-10 reps each arm @ 3010
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters
20 Pull-Ups
20 Burpees

12 min AMRAP:
- 1 x kuula DL (raskas)
- 1 x swing
- 1 x goblet squat
- 1 x burpee...seuraavalla kiekalla toistoja 2 sitten 3 jne...

WOD

For time:

30 muscle ups to handstand press up

Scalings:

Big Dawgs

30 muscle ups
30 forwards rolls
30 handstand press ups

Divided as needed

Pack boys

90 pull ups
90 dips
30 handstand press ups

Divided and scale as needed (strict Scalings if for Pullups and dips eg. Banded or box pullups)

Pack girls

60 pull ups
60 dips
30 handstand press ups

Divided and scale as needed (strict Scalings if for Pullups and dips eg. Banded or box pullups)

Ennen wodia:
15min ajan hang power snatch+
snatch balance. Voi korottaa painoja
mutta tekniikan pitäisi pysyä hyvänä
ja tämän jälkeen olla valmiina tekemään
3-pisteen nostot

For time:
100 Double Unders
75 Split Jumps
50 KB Swings 24/16kg
40 Pullups
30 Goblet Squats 24/16kg
20 Toes-to-bar
10 Handstand Pushups

5 rounds for time:
5 power clean 60/42kg
10 T2B
15 WB

3x5 Dragon Flag, rest as needed

3 x

2000 m soutu
1000 m wattbike
1000 m assaultbike

Viimeisellä kierroksella jokaisella laitteella 2 x 20 sek kovaa + 1 min rennosti palautellen

Omilla vastuksilla omaan tahtiin

4 rounds
6 OHS 50kg/35kg
10 kb swings 32kg/20kg

12 min EMOM, 1 back squat -30kg of 1RM or 70% if your 1RM is under 100kg