*10' min AMRAP *

Treenaaja

7,5m Handstand walk
8 Free standing HSPU / Kipping HSPU
180 Pirouette / 30"s Handstand hold
4 Bar Pull-overs

Kuntoilija

7,5m Bear walk
8 Pike Psu
15"s Handstand hold
4 Knees to bar

40' min @Moderate pace One @ Full round and other one running

Treenaaja ____________ Kuntoilija

2 Ring muscle-ups ___ 4 Ring PU / 10 Ring rows
10 + 10 One DB renegade row
10 One DB goblet squat / DB front squat
10 One DB devils press alternating

Pistols squat 3x 3+3

Hamstrings Nordic Raise 3 x 5

Then..

1' min Max reps alternating L +R

Treenaaja Kuntoilija

4 Rounds of:

5 Squat box jump ______________ 5 Squat box jump / Steps
15/12 Bike cals _________________ 15/12 Bike cals
10+10 Gorilla rows KB __________ 10+10 Gorilla rows KB

Rest 60"sec ____________________ Rest 60"sec

20'min to find your 1RM
Squat clean + jerk

" Grace " Tc 8'min

Treenaaja ___________________ Kuntoilija
30 Clean & Jerks AFAP _______ 30 Clean & Jerks AFAP

61/43kg ______________________ 35/25kg

10'min Rounds of:

10 Cals Ski
8+8 Half Kneeling single Arm DB Press
8 DB RDL
4 Inch Worms Push-up

Then 2 Sets of:
1st = 10 Push presses RPE 5
2st= 10 Push presses RPE 6

Building to challenging - Clean complex

Every 2' min for 7 sets

1 Clean pull
1 Hang Power clean
1 Hang squat clean

14'min to find your 1RM
OHS from rack

18'min to find your 1RM
Squat Snatch

2-3rounds:

3-10 strict pull up
5+5 windmill