Handstandwalk Skills

Every 1:30min New Set
2 x 10m + 10m (käännöksen kanssa)
2 x 5m + 360’ + 5m
2 x 5m + 1-2 Handstand Push Ups + 5m

3 x Max Reps of Bar Muscle Ups
-Rest 2:00-3:00

3 Kierrosta (putkeen)
10 Kapea Penkkipunnerrus 60-65%
10 Ring Push Ups

3 Rounds
30 Cal Echo Bike
30 Toes To Bar (min 10ub sets)
15m Handstand Walk

Squat Snatch

3 x 2 85-88 %
3 x 1 88-92%

Clean & Jerk
3 x 2 85-88%
3 x 1 88-92%

Deadlift
5 x 2 heavy as possible

Accessory:
3 x
15-20 Weighted Sit Ups
15-20 Wighted Back Extension

Skills/Core:
Dragon Flag / Human Flag / Handstand

10min Double Crossover/Triplojen harjoittelua

4 x
5 Shoulder Press
5 Strict Pull Ups (weighted)

Every 1:30 x 4
A: Max distance (ub) Hs Walk
B: Max ub reps of Strict Hspu

Amrap 15
21 Cal Row
15 Thruster 50kg
9 Bar Muscle Ups

Power Clean + Squat Clean
3 x 3 + 1 80-85%
3x 2 + 1 90-95%

Front Squat (pause)
5 x 3 (3s)

Push Press
2 x 5 (heavy as possible)
2 x 3 (heavy as possible)
2 x 1 (heavy as possible)

Deficit Strict Handstand Push Up
2 x 4 (madollisimman paljon koroketta)
2 x 6 (kevennä)
2 x 8 (kevennä)
2 x 10 -//-

For Time:
20m Walking Lunges 70kg
4 Legles Rope Climb
12 Front Squat
3 Legles Rope Climb
8 Thruster
2 Legles Rope Climb

I

10min Double Crossover / Triplat

4-5 x
5-7 Strict Hspu + max kipping Hspu
5-7 Behind The Neck Shoulder Press

Every 1:30 x 8
A: Max Distance of UB Handstand Walk
B: 5-8 Ring Muscle Up / Bar Muscle Up

For time:
50 Ghd Sit Ups
20m Oh-lunges 32-25kg
3 Legles Rope Climb (kattokosketus)
40 Ghd
15m Oh-lunges 32-25kg
2 Legles Rope Climb (kattokosketus)
30 Ghd
10m Oh-Lunges
1 Legles Rope Climb

Core:
Hanging/Ring L-Sit - Human Flag - Dragon Flag

Squat Snatch
2 x 3 80-85%
3 x 2 85-90%
4 x 1 85-92%

Clean & Jerk
2 x 3 79-84%
2 x 2 85-88
2 x 1 85-92%

Weighted Back Extension
3 x 12-15

Weighted Ghd
3 x 12-15

Push Press (heavy as possible)
3 x 3
3 x 2

Emom 10
A: 8-12 C2B
B: 8-12 Toes To Bar

Every 2:00 x 5
5 Bench Press 70-75%
Max Ub reps of Strict Hspu

10-8-6-4-2
Deadlift
15m Hs Walk

DL:
100-140-160-180-200
100-120-140-160-180

5 x 3-Position Snatch (Hang,low hang,Floor) 75-85%

Overhead Squat (pause)
4 x 3 (heavy as possible)

Snatch Hi Pull + Snatch Pull (100-110%)
4 x 1 + 2

15min Amrap
60Double Unders
6 Kipping Hspu
6 Devil Press 2 x 25-22,5

80 Double Unders
8 Kipping Hspu
8 Devil Press 2 x 25-22,5

100 Double Unders
10 Kipping Hspu
10 Devil Press

120
12
12
Etc.

Power Clean + Squat Clean
3 x 3 + 1 82-87%
3x 2 + 1 92-95%

Push Jerk
3 x 3
3 x 2

Front Squat
5 x 3 (pause 3s)

4 Sets
15-20 Ghd
10-15 Leg Raises
10-15 Toes To Bar
Rest 1:30-2:00

I 10min Triplat/Double Crossover

4 x
5-7 Behind The Neck Shoulder Press
5-7 Strict Hspu

Every 1:30
A:5 Bench Press (heavy)
B: Max Unbroken Set of Kipping Hspu

4 Sets
6-8 Ring/Bar Muscle Up
45-60s L-Sit

For time:
50 Bench Press 32,5 x 2
*Every Break
2 Legles Rope Climb
10m Hs Walk