With partner: (you go, I go)
12/9 cal Row / Air bike
40 DU's

Minutes 0-5:
3 Tempo Negative Strict Handstand Push-ups
5 Strict Toes to Bar

Minutes 5-10:
1 Wall Walk
1 Gymnastic Complex:
* 1 Strict Chest to Bar Pull-up
* 1 Strict Pull-up
* 1 Kipping Pull-up
* 1 Chest to Bar Pull-up
* 1 Bar Muscle-up

Minutes 10-15:
5 Strict Ring Dips
5 Pausing Ring Rows

5min Row/Airbike with nose breathing only

1-3 Skin the Cat video

6 sets:
2 x Power Clean + 2 x Hang Squat Clean

• Build to a heavy set of 2 + 2 over the course of 6 sets.
• Rest 2:00

Endurance WOD

In teams of 3:

Every 2min for 5 rounds:

1: 5 GTOH
2: 2min row
3: 1min air squats

start eound 1 rowing at: 22SPM
round 2: 24SPM
round 3: 26SPM
round 4: 28SPM
round 5: 30SPM

Find days max in 10min:
Power clean & Split jerk

Etukyykky, raskas ykkönen + 1x5@60% päivän raskaimmasta

Tempaus 1x2@70%, 1x2@75%, 1x80%, 1x85% (2x85% extra)

Rive + Työntö 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85% (2x (1+1)@85% extra)

Turkis Get UP

4 x 3+3

100 Vatsaa

6 Pull Up

9 STOH 30/42,4 kg

12 Bar over Burbee

6x Every 2,5min:

1 Squat Clean + 1 Hang Power Clean + 2 Split Jerk + 1 Front Squat

70-80% 1 RM Split Jerk

Tankojumppa

3 rounds for time. Rest 1min between rounds.

20kg/15kg

20 power clean
20 power snatch
20 backsquat
20 shoulder press
20 frontsquat
20 high pull
20 good morning
15 barbell rollout