3 rounds
10 C2Bs
10 Push presses 55kg/40kg
10 boxjumps 60cm/50cm

Metcon For Time, 15 min CAP

21-15-9, of:
OHS (42/29 kg)
KB Swings (24/16 kg)

Press 3×5 (80% of 1 RM and)

40 % Etukyykystä

4 sarjaa, koita saada unbroken, 2 min lepo sarjan välissä

7 x raakarive riipusta + 7 x etukyykky + 7 x vauhtipunnerrus

Partners complete 400 m run together
Then max reps American KB swings with remaining time
(Split up any way)

Partner WOD 5rds for time (partner does WB until partner completes 10 DL&10 BFB
10 DL 185/155
WB 20\14
10 burpee facing bar

RIng MU Technique
Box
Banded
High rings
Kipping

8 minute AMRAP (This needs to be done for quality and proper form)

5 Burpees
10 KB swings 25/30/35+
10 Box Jumps 3/4 boxes

Record your total rounds

Lax shoulder + levator
dowel hinge practice
dowel shoulder openers
floor slides (aka wall slides on floor)
3B
scap push
single leg balance test:
30sec/ stand single leg
30sec/ stand single leg with eyes closed

WOD (S):
10 sets for total reps:
0:30 wall balls
0:30 rest
0:30 split jumps
0:30 rest
0:30 KBS 24/16
0:30 rest