Lämppä (10min)
3 Rounds of

• 2min Jump rope (singles or doubles)
• 20 Banded Hollow IYs
• 30s Active Hang

Shoulder Strength work (20min)
3 Rounds of

• 10 Prone Dowel lifts
• 15 9090 Overhead Raise
• Max Inverted Row

30s on : 30s off, 4 Rounds

• Hollow Bench Sliders

Handstand Balance (15min)

• 2x 20 Handstand Shrugs
• 40s rest between
• No need to do unbroken

Then

• Accumulate 1min of Handstand Shaping
• Starting in pike at wall and walk to hollow position
• Return to pike

Metcon
5 Rounds for Quality (15min)

• 5 Strict Pull ups
• 12 V-Ups
• 5 Hollow Body Ball Presses
• 20s Hollow Hold

Lämppä (15min)
Hyppynarulla
5 Rounds, 15s on : 15s off

• Towel Jumps

1min Rest then
5 Rounds, 15s on : 15s off

• Paper Wrist Slaps

Then
2min on : 2min off for 6min (2sets)

• Double Unders

Rowing (35min)

• 5x3min with 105% of your 3min ave watt pace (use pace boat)
• 5min Rest between sets
• Record ave watts from the sets

Pull up work for 10min

• Drop set of 3x10 @ 8kg-6kg-4kg
• Drop set = when 1st is done, move to the 2nd without a pause, and when it’s done, move to 3rd without a pause

Then

• 50 Banded Bicep Curls

Lämppä (10min)
3 Rounds

• 12 Dowel Lift offs
• 10 Around the worlds
• 8 Dowel Thrusters

Then
2 Rounds of

• 1min Crab walk
• 1min Donkey kick + burpee
• 1min V-Ups

Pull up work (20min)

• 3 Drop sets of 10 Bicep curl
• Use 8kg-6kg-4kg or heavier if feels light
• Flow: Do 10x 10kg Bicep curls then right away to 10x 8kg and then right away 10x 6kg

Then

• 30 Banded Hollow ”Hold” Pull Downs

Then

• 50 Arch/Hollow Snap
• Every 10 reps complete 10 Active Hanging Shrugs

Then

• Accumulate 5 Strict Pull ups on a 3s count up and 3s eccentric

Handstand Strength & Balance (20min)
For Quality

• 30s-20s-15s-10s Handstand Hold

Then

• 2x 20 Handstand Shift & Lift

Then

• 3x 15s Hollow Hold

Then

• 8-6-4-2 Handstand Sponge Shifts
• each time sponge returns to middle count 1 rep

Metcon
EMOM For 8min

• A: 6-8 Banded Hanging Presses @ 1,25 plates hanging
• B: 3 Wall walks

Lämppä (8min)
3 Rounds of

• 8 Prone Swimmers
• 8 Supine Broomstick Eccentrics
• 8 Scap Pull ups

Shoulder Strength work (20min)
3 Rounds of

• 20 Hollow Body Pull Downs
• Rest 30s between sets

Key points:
- Hollow Body Pull Downs: make sure elbows stay straight

Then
4 Rounds of

• 30s KB Arm Bar
• 10 Alternating Bent Over Row

Then

• 4x 30s KB Overhead Carry

Then

• Drop set of 3x12 @ 8kg-6kg-4kg
• Drop set = when 1st is done, move to the 2nd without a pause, and when it’s done, move to 3rd without a pause

Handstand Strength & Balance (20min)

• 1min of Wrist warm-up
• 2min of Banded Hollow I-Ys
• 3x 10 Dowel Lift Offs

Then

• Accumulate 2min in a handstand
• Freestanding or against the wall

Then
4 sets, alternating between:

• 10-10-10-10 Handstand Shift & Lift (from a Box or against the wall)
• 30s-20s-15s-10s Handstand Hold

Metcon
For time (Cap 10min)
9-6-3

• Deadlifts @ 42,5kg-50kg
• Handstand Push ups

Rest 2min then
For time (Cap 10min)
3-6-9

• Deadlifts @ 60kg-70kg
• HSPUs

Lämppä (15min)
Hyppynarulla
5 Rounds, 15s on : 15s off

• Towel Jumps

1min Rest then
5 Rounds, 15s on : 15s off

• Paper Wrist Slaps

Then
3min for Quality

• Double Unders

Rowing (35min)

• 2x15min with 105% of your 20min average watts (use pace boat)
• 5min Rest between the sets
• Record ave watts from the sets

Rest 5min and do following if you have energy left

Handstand Strength & Balance

• 1min Wrist Warm-up

Then
3 Rounds of

• 3 Wall walks
• 15 Handstand Shrugs
• Rest 45s-60s between sets

Then

• Drop set of 3x10 @ 10kg-6kg-4kg
• Drop set = when 1st is done, move to the 2nd without a pause, and when it’s done, move to 3rd without a pause

Lämppä (10min)

• 500m Row or Ski

Then
2 Rounds of

• 1min Dynamic L Stretch
• 1min Standing IY
• 1min Standing Hollow Lat Pull Downs

Shoulder Strength work (20min)
5 Rounds of

• 20s Active Hangs
• 20s Ring Pulses
• 10 Downward Dog

Then
4 Rounds of

• 8 Band Z-Press
• Max effort Inverted Row

Pull up work (20min)
2 Rounds of

• 25 Seated Banded Negative Strict BMUs
• 25 Hanging Shoulder Shrugs
• 15 Hollow Rocks

Then

• 4x 10 Face Pulls
• Do 10 Light Straight arm Raises with plate

Then

• 12 Negative Pull ups with a 3 second count from top to bottom
• Rest 2 min and 1 set of max effort strict pull ups in 15s

Then

• Drop set of 3x10 @ 10kg-8kg-6kg
• Drop set = when 1st is done, move to the 2nd without a pause, and when it’s done, move to 3rd without a pause

Metcon (leave this out if needed)
1/2 Ghost
EMOM For 3 Rounds

• 1min of Rowing
• 1min of Burpees
• 1min of Double Unders
• 1min Rest

Lämppä
3 Rounds for Quality (Cap 8min)

• 10 Scap Push ups
• 5 Cuban Presses
• 10 Banded Hollow IYs

Handstand Strength & Balance (20min)

• 1min Wrist Warm-up
• 6x 10s on: 20s off Hollow Hold

Then

• 8-6-4-2 Handstand Sponge Shifts

Then

• Accumulate 1min Handstand Shape 45 Degree Hold

Then

3x 30s Hollow to Superman

Then

• Accumulate 2min of Handstand
• Freestanding or against the wall

Kipping Pull up work (20min)
4 Rounds of

• 5 Toe-assisted Pull ups with a 2 second pause at 1/2 of the pull (elbows in the 90 degrees)
• Rest 1min between sets

Then

• Accumualte 75 Banded Bicep Curls

Then

• 4x 1 max effort pull up hold
• Do 1 pull up but hold at the top with chin above bar
• Rest 40-60s between sets
• Use box if needed

Then
EMOM for 8min

• 8 Toe Box Lat Pull Downs
• 20 Arch Pulses

Metcon
For time (Cap 5min)

• 40 Candlestick pistols

Lämppä (15min)
Hyppynarulla
5 Rounds, 15s on : 15s off

• Towel Jumps

1min Rest then
5 Rounds, 15s on : 15s off

• Paper Wrist Slaps

Then
2min for Quality

• Double Unders

Rowing (45min)

• Start at 65% of your 20min ave watt pace
• Every 5min add 20 watt as long as possible
• Cap 45min (max 8 increases)

If time and energy left

Handstand Strength & Balance

• 1min Wrist Warm-up
• 2min Banded Hollow I-Ys

Then
Alternate 3 rounds of

• 40s Handstand Hold
• 30 Hollow Rocks
• Rest 45-60s between rounds

Then

• Drop set of 3x8 @ 12,5kg-8kg-6kg
• Drop set = when 1st is done, move to the 2nd without a pause, and when it’s done, move to 3rd without a pause

Lämppä (10min)
3 Rounds of

• 6 Prone Swimmers
• 6 Supine Broomstick Eccentrics
• 6 Scap Pull-ups
• 6 Cuban Presses
• 6 Banded Hollow IYs

Shoulder Strength Work (20min)
4 Rounds of

• 30s of Alternating bottoms up KB Press

Then
5 Rounds of

• 30s of KB Arm Bar
• 15 Band Upright Rows

Pull up work (20min)
4 Rounds of

• 30 Hanging Shoulder Shrugs
• 20 Standing Banded Lat Pulldowns
• 30s Active Hang
• Rest 1min between sets

Then
4 Rounds of

• 5 Toe-assisted Pull ups with a 2 second pause at the 1/2 of the pull
• Between each round complete 10 Banded Face pulls
• Rest 1min between sets

Then

• 50 Standing Banded Arch to Hollow

Then

• Drop set of 3x10 @ 12,5kg-8kg-6kg
• Drop set = when 1st is done, move to the 2nd without a pause, and when it’s done, move to 3rd without a pause

Metcon (leave out if needed)
5min AMRAP

• 4 Strict Pull ups
• 4 Ring Dips (scale to toe assisted if needed)
• 4 HSPUs
• 4 Pistol Squats

Rest 2min then
3min AMRAP

• 4 Strict Pull ups
• 4 HSPUs

Lämppä (10min)

• 100 Double Unders

Then
3 Rounds of

• 10 Broomstick Prone Raises
• 20 Knees together Squats
• 10s Handstand Hold

Handstand Strength & Balance work (20min)

• 1min Wrist Warm-up
• 1min Overhead Opener
• 20 Foam Roll Up Wall

Then
Alternate 3 sets of

• 1min work for max Around the Worlds on box or bench
• 18 KB Alternating Bottoms up (9 per arm)
• Note: Around the world doesn’t need to do unbroken, break it when/if needed, focus on quality

Then
Alternate 4 sets of

• 45s-35s-25s-15s Handstand Heel Peel
• 30s of Banded Hollow I-Ys

Pull up work (20min)

• Drop set of 3x10 @ 12,5kg-10kg-6kg
• Drop set = when 1st is done, move to the 2nd without a pause, and when it’s done, move to 3rd without a pause

Then

• Accumulate 75 Banded Bicep Curls

Then

• 4x Max effort of Pull up Hold
• Do 1 pull up and hold as long as possible chin above the bar
• Rest 60s between sets

Then
4 Rounds of

• 30 Hanging Shoulder Shrugs
• 20 Standing Banded Lat Pulldowns
• 30s Active Hang
• Rest 1min between sets