A)
Handstand Hold
3 x 20s. Rest 40s.
Options: Freestanding, Wall/Partner Supported, Pike Hold

B)
L-Sit Hold
3 x 20s. Rest 40s.
Options: Rings, between boxes, Leg(s) straight/bent

10-10-10-10
50-55% 1 RM
Rest 90s

EMOM 15'
1- 12 WB
2- 30 DU
3- 12/9 cal Row

5sets: 1Power snatch+2OHS
Strict pull up 6x3

• 400m Run

• 2 rds:
  4-6 Push ups
  6-8 Ring row
  8-12 Air squat

• 1min. Row/Bike

• Mobility...

• Work on: Muscle up / Pull up

15min
10+10 käsipaino thruster
10 leuanveto tiukkana
20 cal soutu/pyörä

50 min
9-12-15-18-21-24-27-...ascending cal
Alternate between Bike/Ski easy pace

After each set of bike
10 high box step up
10 lat push down w/stick
10 DB windmill (5/5)

After each set of ski
20 heel touches
20 sec blanck w/shoulder tap
20 single arm kb swing (10/10)

40 min

Juoksu 200m, 400m, 600m, 800m jne + 200m
25 Kahvakuulaheilautus

tulos juostu matka.

"Do it again Friday"
March 06.
5 Rounds for Time
10 USA Kettlebell Swings @24/16kg
7,5 m OH KB Walking Lunge
10 Push-Ups
7,5 m OH KB Walking Lunge
15 Sit-Ups
10 Kettlebell Sumo Deadlift High-Pulls

TC:17'

Db strict press 4x10
One arm row 4x10/10