10 min AMRAP for quality:

2 Ring-dip (strict)
2 L-pull-up
Handstand hold 30 sec (Start in plank position and walk feet up the wall to a handstand)
4 ring-dip
4 L-pull-up
Handstand hold 30 sec
6 ring-dip
6 L-pull-up
Handstand hold 30 sec
etc..

voimisteluharjoitus

CTR Triathlon:

1800 Row
1800 Run
50 Burpee

harjoittele 20min:
-handstand hold
-cartwheel
-handstand walking

Workout of the Day
A.
Every two minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%

B.
Three rounds for time of:
Row 500 Meters
10 Hang Squat Cleans (155/105 lbs)
10 Alternating Front-Racked Reverse Lunges (155/105 lbs)

4x3 weighted pull up 70% 1RM

5min EMOM
5 strict pull up
8 push ups

30-20-10
Strict T2B
Box jump (high)
OH walking lunge

10Min AMRAP:
7 x Burpee
7 x Squat
7 x Back Extension

20Min EMOM:
15 x Sumodeadlift (KB)
5 x Box-jump
Do alternately with partner.