AMRAP 20:

300/250 m SKi
16/12 Calorie Erg Bike
12 CTB Pull-Ups
8 DB Snatches 35/25kg

20 MIN HANDSTAND/ HANDSTANDWALK PRACTICE
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CORE
3 rounds:
60s OH hold 2x KB
20-30s L-sit hold (on the kettlebelss)
20 + 20s side hollow rocks

3 Rounds for Time
30 DB snatch @22,5/15kg
15 Toes-to-Bars
15 Box Jumps @60/50cm
20 calorie Row

3 sets
HANDSTAND HOLD: 3 x 20s. Rest 40s.
L-SIT HOLD 3 x 20s.
Rest 40s.
CHIN UP HOLD 3X20s
Rest 40s

HS options: Freestanding, wall supported, Wall climb 3 x 1-2 reps
L-Sit: Rings, between boxes, either variation with bent knees

Lattiapenkki tangolla 4 x 6 toistoa
Ensimmäinen viikko vara 2
Toinen viikko vara 1

40s. each movement 4-5 rounds, rest 30s. b/w exercises.

• Hollow Sliders on bench. Can be done on a rower as well

• Hollow jump to support

• Front Lever Pull Down Holds

• Hollow hold

Sliders on rower: maintain your hollow position and focus on small but controlled movement.

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Jump to support: bar on shoulder hight, keep arms straight and have hollow position in the final position

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Front Lever Pull Down Holds: use a band that allows you to focus creating the movement from the lats only. rest of the body maintains hollow position. imagine to push the bar down with your palms and getting your head as high as possible.

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Hollow hold: make sure to keep your lower back on the floor, scale to dead bug if must.

AMRAP 22

Bike 21/17 Cal.
3 Clean 100/70kg
5 Strict HSPU
12 Box Over Jumps 24/20"
4 Ring MU

1-6 pullups x 12

TEAM WOD
Teams of 3 / YGIG
AMRAP 30
5 Power Snatch 50/35kg
10 T2B
15 Wall Ball 9/6kg

Score total reps!

4 x 5 Pystypunnerrusta
4 x 5 Leuanvetoa
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