21-15-9
Thrusters & Pull ups

Change after each movement.

Romanian deadlift 3x5.

tauot 2 min.

5 x E3MOM
12 double db bench press
- leave 1-2 reps in the tank

HS WALK - Practice

Then for meters
7 x 1 min on 1 min off
(1m=1rep)

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Goal & Intensity:
Focus on practicing handstand walks with proper form and control. During the 7 rounds, aim to cover as many meters as possible in each 1-minute effort while maintaining good technique.

Desired RPE/Effort: 6–7 (60–70% effort)

5 kierrosta

15 hauiskääntö tangolla
15 etunojapunnerrus

Deadlift

5x9@65%

SO 3:00

AMRAP 10-12

45s machine
10 barbell press
10 barbell cyclist squat
10 barbell reverse lunge
10 hollow rock

Complete as many rounds as possible in 20 minutes of:

8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

Rx’d: (Ages 16-54)
Men use 22,5kg. dumbbell Women use 15kg. dumbbell

Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 15kg. dumbbell Women perform hanging knee-raises, use 10kg. dumbbell

Masters 55+:
Men use 15kg. dumbbell Women use 10kg. dumbbell

Scaled Masters 55+:
Men perform sit-ups, use 10kg. dumbbell Women perform sit-ups, use 5kg. dumbbell

3 set, E3MOM:

4 Front Squat + 6 Back Squat

RPE 4

Bar from the ground or rack. You can put the bar to rack when switching from FS to BS.

5x2 hang squat cleans
Go by feel