Tempaus taskuilta, pukit@max

Raaketempaus polvelta 8x1@60-70%

"Snatch Balance" + Valakyykky

6 x (2+1)@70-80%

AMRAP 15:

6 burpees Box Jumps 24”/20”
6 Dumbbell Cluster

EMOM 20

1 min : 1 snatch
2 min : 20 Du´s

Start Snatch 75%, and go AHAP. Power&squat is allowed.

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.