Handstand walk

EMOM 16:
1. Handstand walk 45sec
2. 20-30sec kipping t2b/ leg raises
3. 20sec/ side ball Thoreaun
4. Rest

EMOM x 8-12
1) machine
2) 5 romanian deadlift + 5 front squat + 5 thruster
3) machine
4) 5 up&down + 5-10 ring row + 5-10 push up

3 rounds
16 alt. DB arnold press
10 wide push up
20 banded tricep push down

3 rounds
12 seated pause knee extension
12 seated heel raise
12 elevated glute bridge

3 rounds
8 narrow dB floor press
15-20sec push up bottom hold
40-50sec wall sit hold

10:00 of Handstand Practice

• Hold with wall
• Soft kick ups to wall
• Shoulder taps in pike or on wall
• Single Leg only on wall and so on!

3 kierrosta

max toistot rengassoutu
15 vipunosto takaolkapäille

1 min lepo kierrosten välissä

3 x AMRAP7 - rest 3 between AMRAPs

A) Kelly's ship is sinking:
500 / 400m row
30 box jump (60 / 50)
30 wall ball (9 / 6)

B) Thought it was Diane:
9-15-21-27...
Deadlift (102,5 / 70)
Push up

C) Have you seen Nancy?:
16 / 12 cal air bike / bike erg
8+8m s.a. overhead walking lunge (22,5 / 15)
- käden vaihto vain kääntöpaikalla, painon saa laskea maahan myös muussa välissä

1. Power snatch. Heavy tng triple.
2. Snatch balance 5 x 2.

B.1)Hang clean below knee +split jerk
1rm