Push press 5x3
Back squat 5x3

20-40min of light pace cardio work.

Min 1: 15/12cal Row
Min 2: 10-15 T2B
Min 3: 10m DB front rack walking lunges 2x20/15kg
Min 4: Burpees
Min 5: Rest

Score: total burpees

Practice handstand skill for 20min:

Advanced:
Obstacles

Novice:
Handstand walk

Beginner:
Handstand against the wall (facing and back against the wall).
Balance and core control.

Korkea TE - veto + Tempaus
2x(1+1)@70%
2x(1+1)@75%
1x(1+1)@80%
2x(1+1)@85%
3 x (1+1)@max.

Raakatempaus puolesta reidestä pukeilta

7x2@50-70%

Takakyykky 5x3@80%

For time

21-15-9
assault bike
box jump

Strict Pull-ups Clusters, shoulder width grip: 5 x 2.2.2 (10s). Rest 2:00.
 Options: Add weight, bodyweight, 5 x 5 partner assisted (no cluster sets) or 5 x 10 Ring Rows.

-Kaatumiset
-Kaatuminen patjalle (kuperkeikka/suorana)
-Pidot seinää vasten / blokkia vasten / Parin kanssa
-Käsilläkävely sivuttain seinää vasten / ilman tukea

Try to complete in 20 minutes:
5 strict pull-ups
10 push-ups
15 squats
10 strict pull-ups
20 push-ups
30 squats
20 strict pull-ups
40 push-ups
60 squats
40 strict pull-ups
80 push-ups
120 squats

Post time or amount completed within 20 minutes to comments.

A) Front Squat
5-4-3-2-1-1-1
Descansa 2 mIn entre séries.

B) Duplo "Karen" em pares
Para Tempo:
300 Wall Balls (9/6)