Defict Strict Handstand Push Ups

5-9 UB : 3-2-2-2-1
10-14 UB : 4-3-3-3-2
15-19 UB : 9-8-7-7-6
20-24 UB : 12-10-8-8-6

Deficit 2"/1"

3 Rounds

20 single unders
10 Banded Goodmornings
8 Air Squat
6 Push Ups

Rest day - what did you do?

In Pair

3x10min ON/90sec OFF

Row
SkiErg
BikeErg

Amrap 10 mins
15/12 cal row
10 single arm devil press@22,5/15kg
Goal : 5+rounds

3 mins REST

Amrap 10 mins
15 wall ball@9/6kg
10 kipping pull up
Goal : 5+rounds

3 mins REST

Amrap 10 mins
15 USA swing @24/16kg
10 kipping HSPU /sc: push up
Goal : 5+rounds

Warm Up
3 rounds
:45 ski + :45 bike
5 burpees
5 wall squats with pause at bottom
5 scapula pull ups
5+5 single arm ring row

then get ready for rope/ohs

Metcon
Emom 24 (6 rounds)
min 1 - 12/10 calories ski
min 2 - Rope climbs x 2-3 reps
min 3 - 12/10 calories bike erg or 10/8 Air Bike
min 4 - Overhead Squats @42.5/30kg x 8 reps

Strenght
Back Squat 3x7 reps @40-45-50%
Bench Press 3x7 reps @40-45-50%
Deadlift 3x7reps @40-45-50%
rest 1-2 min bwn sets

Midbody Strenght
3 sets
10+10 windmill @light weight
30 weighted russian twists @10kg
40+40m suitcase carrying @15/22.5kg (suora linja kävelyssä ja suora kroppa)

Cool down
2-3 min light cardio
1+1 min triceps strech
1+1 min banded lat strech
1+1 min couch strech
1-2 min v-sit strech
1+1 min side strech

18min AMRAP

200m Soutu/hiihto TAI 400m pyörä
7 Valakyykkyä 25/20kg
5 Burpeeta tangon yli

3 sets for max pump!
With a barbell
8 x Biceps Curl
8 x Bent Over Rows
8 x Biceps Curl
8 x Bent Over Rows
12-20 x Push Press
Rest 2:00

Extra:
Band Shoulder Extension Tri-set
3 x 10 reps in each grip position - pronated, neutral, supinated

Weighted Strict Pull Ups

5-9 UB : 3-2-2-1-1
10+ UB : 4-3-3-2-2

Build weight each set.

2 rounds 5 reps each
- front squat
- high hang muscle clean
- Clean pull under
- high hang clean
- Clean

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7x
1 Power clean + 1 Hang Squat Clean + 1 Front Squat
@75% of 1rm