Maanantai
1) Warm Up
Band Pull Aparts
then 3 sets
30-50 single unders
3+3 squat strech
3 inch worm
5+5 single arm ring row
5 wall ball shots
5 kipping knee raises

2) Workout
For time
50 wall ball shots (split this in 2-3 sets)
50-75 double unders
15-30m hs walk / 10 wall walks
50-75 double unders
10 rope climbs (keep calculated break, i recommend something like 10-20 seconds bwn climbs)
50-75 double unders
15-30m hs walk / 10 wall walks
50-75 double unders
50 toes to bars (split in 5-10 sets)

If you dont have the HS walk yet, practise hs walking for 10 minutes before hitting workout. Only way to get it in is to practise it.

Here is example how to practise HS walk
Skill / Wod Prep
Lets Pracitse some double unders, then wall walk movement
Then practise Free Handstand Hold / walkings
1) Kick to Handstand against wall x 5-7 reps
stay few seconds next to wall, come back down and do it again.
goal is to find just about right speed to go to that HS Hold
"prepare to go hs hold without wall, so it wouldnt go over"
2) Some HS hold playing againts wall/free holds. take the other leg off
from the wall, then both and find some balance (2-3 times attempt)
3) Shoulder taps on wall climb hold, 2-3 sets of 15-20 reps.
we want to feel how to change weight hand to hand and get stimulus to
HS walking.
4) HS walking practises for sometime. Try to get some steps and meters in.

3) Strenght
Bench Press 5x5 reps, build to heavy 5 rep set, starting with 55-60% of 1rm
perform 5-10 push ups right after bench press
rest 2-3 min bwn sets

4) Accessory Work
3 sets
10+10 single arm push press
20 deadbugs
30 abmat sit ups
rest 2-3 min bwn sets

5) Cool down
2-3 min light row
1+1 min wall pec strech
1+1 min tricep strech
1+1 min uppertrap with tennis ball

2x 3+3+3+3 @50-60%

1A) RIVE RIIPUSTA 3X5
1B) ALLEMENO 3X5
1C) THRUSTER 3X5
2) RIVE 10X2X75%
3) TYÖNTÖ 10X2X75%
4A) OHS 3X10X50%
4B) KÄSIPAINO PENKKI 3X(10+10)
4C) HOPPA OCH SKUTTA

5 sets of 1 Power Snatch
Set 1: 75%
Set 2: 80%
Set 3: 83%
Set 4: 86%
Set 5: 90%
- Rest 2min btw sets

4x5 Sots Press @25-30/20-25kg
1x10 just a barbell

A
For time
21-15-9
Echo bike cal
T2B
TC: 6min

Rest 1 min

B
For time
21-15-9
Row cal
Bar facing burpee

Strict Pull Ups

5-9 : 4-3-3-3-2
10-14 : 9-8-7-7-6
15-19 : 12-10-8-8-6
20-24 : 20-16-12-12-8

1:00 Pass Through
1:00 Around Worlds
1:00 + 1:00 Banded Lats stretch
1:00 Russian baby maker

3 rounds

10 Ring rows
20 sec superman hold
10 Banded Goodmorning
20 sec hollow hold
10 Box Step Overs

3 kierrosta
6-8 rengassoutu, 1s stoppi yläasennossa
6+6 curtsykyykky
6+6 kahvakuula thruster
2min lepo