• 1 Set of:
Strict Handstand Push Ups max reps

3RFT
10 pullups > bb bicep curls
20 OHS 30/20 kg or less
10 ring dips > rubberband > box
30 V-ups > tuck > sit

2-3 rounds:

20/15cal Row
5 Burpee Box Jump
5+5 DB Snatch

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Thoracic Flow video

Warm up(10)
5x20m shuttle or 100m run
10 plyo
10 active spiderman
10 pik-n-grass
10 lunges
10 walkouts
10 single leg deadlift
10 plank taps
10 walking heel grab
1:00 min bf stretch

Workout(20)
3rds
48 single unders-challenge-double unders
24 s/a db hang clean and jerk
35/20-challenge-50/35
12 ring row/pull ups-challenge-6 mu(bar or ring)
then
800m run

Opt(12)
Iso
4x6-not giant and not for time
db reverse fly
db curls
db alt floor press
strict toe to bar
-5x40m sprint
-4x1 clean and jerk

Finisher
50 double crunch
1:00 hamstring stretch

On the 1:30 x 7

1 x Rope Climb
6 bar facing Burpees
Squat Snatch 75-90%

Accessory:

EMOM 14

a) Max reps c2b, in 0:20
b) 6+6 Pistols

Kyykky max3
Hypyt (käsipainoilla) 5x5
SitUps 5x6-12

For Time:

10 Bar MU, 10 Front Squats, 1000/900m Row
8 Bar MU, 8 Front Squats, 800/750m Row
6 Bar MU, 6 Front Squats, 600/500m Row
4 Bar MU, 4 Front Squats, 400/350m Row
2 Bar MU, 2 Front Squats, 200/15om Row

122.5/70 kg (floor)

1RM Deadlift

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