5 rounds, each for time, of

• 20 handstand push-ups
• 30 deadlifts (95/135 lb.)
• 40 sit-ups
• 50 double-unders

Rest precisely 3 minutes between rounds.

Scaling

Reduce the reps and loading so you can complete each round quickly and in nearly unbroken sets. Each round should be a sprint, with rest occurring only in the 3 minutes between rounds. Reduce the total number of rounds to maintain speed rather than slogging through all 5.

Intermediate Option

4 rounds, each for time, of

10 handstand push-ups
20 deadlifts (95/135 lb.)
30 sit-ups
40 double-unders

Beginner Option

3 rounds, each for time, of

20 knee push-ups
20 deadlifts (45/65 lb.)
20 sit-ups
50 single-unders

20'min to find your 1RM - Bench press

Accessory:
1 set of max Ring dips

Then...
2 sets @ 50% of the reps

5 Rounds of 2'min work and 60"sec rest

Treenaaja __________________________________ Kuntoilija

10 Handstand Push-ups ____________________ 8 HSPU Adap or Pike
5 Front squats 70/50kg _____________________ 4 Front squats HAP
Max Calories any ergo remainder time. ___ Max Calories any ergo remainder time.

12' performing:

45"sec Row

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

All rounds just with barbell 20/15kg or lightweight

E4-3-2-1MOM:
a) ski erg
b) bike erg
c) row
d) echo bike

Treenin flow:
Ensimmäinen kierros kaikki koneet E4MOM, toinen E3MOM jne.

RPE 6+ (suositus 6-7) - riippuen viikon kuormituksesta ja päivän menohaluista voit tehdä tästä mitä tahansa PK:n ja All outin välillä.

Partner WOD ( You Go , I Go except syncro work)

WOD 00:00-16:00
For time:
30 Box Jump Overs, 60/50cm
20 Synchronized Air Squats
20 Dumbbell Devil Press, 22.5/15 kg
30 Box Jump Overs,
20 Synchronized Air Squats
15 Dumbbell Devil Press,
30 Box Jump Overs,
20 Synchronized Air Squats
10 Dumbbell Devil Press,
30 Box Jump Overs,
20 Synchronized Air Squats
5 Dumbbell Devil Press,

WOD 20:00-36:00
For time:
120 Double Unders
20 Synchronized Air Squats
40 Bench Press, 70/47 kg
120 Double Unders
20 Synchronized Air Squats
30 Bench Press,
120 Double Unders
20 Synchronized Air Squats
20 Bench Press,
120 Double Unders
20 Synchronized Air Squats
10 Bench Press,

4-5rounds:

50 DU
10 Double Db hang clean@22,5/15kg
10 c2b / scaled pull up
50 DU

REST 2MIN BETWEEN SETS

TARGET UNDER 2,5-3MIN EACH SET / NOUSUJOHTEINEN TAHTI

LÄMMITTELY
3:00-5:00 min vapaavalintainen ergometri
Sitten 3 kierrosta tai 10:00 minuuttia:
5 Tempausotteen maastavetoa
5 Muscle snatch polvelta
5 Niskan takaa punnerrusta
5 Valakyykkyä
5 Tall snatchia

TEMPAUS

Voimatempaus (muscle snatch),
5 x 3 @ (kevyt)

Nousu keskiraskaaseen painoon 15:00 minuutissa kompleksissa: (Tempaus polven alta + Tempaus)

Tempausveto,
3 x 4 (raskas)

BONUS

Valakyykky,
Nousu 3 toiston sarjaan @ 1 RIR (reps in reserve).
Sitten 2 x 4-10 @ 80% raskaimmasta 3 sarjasta.

Takakyykky,
Nousu 4 toiston sarjaan @ 1 RIR (reps in reserve).
Sitten 2 x 6-12 @ 80% raskaimmasta 4 sarjasta.

Handstand holds

1-2 Rounds of
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5/side Single arm elevation leans in the box pike handstand position (2-second hold each arm)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps

– Rest as needed b/t exercises and rounds –

Back squat

Build to heavy 3 (H3) @ 2 RIR (84-90%)
+
4-6 @ 90% H3, Rest 3:00-4:00 b/t sets
+
AMAP-1 @ 85%H3

– Build to a heavy 3 (H3) @ 2 RIR (around 84-90%1RM). The intent is to leave some in the tank so that you can progress these over the coming weeks.
– Once you’ve hit the H3 set, you have 1 back-off sets of 4-6 reps @ 90%H3, and 1 set of AMAP-1 @ 85%H3
– AMAP = As many reps as possible. Challenge yourself and see how many reps you can get (with 1 rep in the tank