3 Sets :

1 Min Handstand Hold ( Wall )
Rest 30 Sec.
1 Min Handstand Walk
Rest 30 Sec.
1 Min Handstand Push Ups

Rest 3 min btw. sets.

Clean and Jerk 10 x (2+1)x 60%

For time:

10 Legless Rope Climb

TC 10

Suorinjaloin maastaveto 5x10x40% (noin)

Pystypunnerrus 5x5x40-50%

Yhden käden kulmasoutu 4x15 / käsi

Ojentajat maaten otsalta 4x8-15

Vipunostot sivuille 2x20

6 kierrosta

Maastaveto @kehonpaino 10,9,8,7,6,5
200m juoksu
Leuanveto 10,9,8,7,6,5

Aikaraja 16min

500m row
then 3 rnds of
15 band pull appart
10 hollow rock
7 z press e/s

---

Stirct Press

5x1
1x10
rest 2 min b/w sets
AHAFA

For time:

50 Wallball 20/14p
25 Medicine Ball GHDSU
500m Ski

( 6 -11 )

AMRAP 12

3 Power Snatch 42,5/30kg
3 CTB
3 Box Jumps 30"/24"

6 Power Snatch 42,5/30kg
6 CTB
6 Box Jumps 30"/24"

9 Power Snatch 42,5/30kg
9 CTB
9 Box Jumps 30"/24"

.....

For time:

10 x 58%
8 x 66%
6 x 75%
4 x 83%
2 x 91%

TC 13

HEAVY WEEK 4/4

WARM UP kesto yht. n.20min
2 rounds:

3 SQUAT JUMP & INCHWORM & PUSH UP

3 SIDE ELBOW PLANK LEG RAISE & CRUNCH

5x DYNAMIC HALF CHILD POSE with THORACIC ROTATION + 5x STANDING HIP FLEXION FRONT & LATERAL SIDE

3 WALL WALK

--

3x3 REVERSE PULL, medium grip
3x2 SP + 2 PP + 2 SJ + 2 SPLT J + 2 OHS, med grip
3x FS + PP + BS + SJ + SPLT J, both side
2x4 SPLT J, both side

---

POWER SN + SN + SN BAL
3-4[1+1+2]@57-65% pal 2min

--

CL HIGH PULL full foot + CLEAN + SPLIT JERK
3-4[1+1+2]@57-65 ty-% pal 2min

---

BACK SQUAT + 5 BARBELL JUMP@~20% bw
3x3@55-60% pal 3-4min

--

CL HIGH PULL full foot
3x1@100-110% ty-% pal 2min

---

ACCESSORIES 3 rounds

8-12 KNEELING OH EXTENSION, BAND
6+6 SINGLE LEG KB SWAP ~25% bw
8-12 BB OH SIT UP