Practice Handstand & HS walk ~15min.

5X500m Row – rest 2min

Note: Maintain effort at roughly 90-95% RPE. The goal is to be no more than +/- :05 from first round to last.

50 jump tucks
50 push-ups
50 air squats
50sec handstand
50 walking lunges
50 sit-ups
50sec L-sit hold
50 burpees

Mobility

DEATH BY BURPEES (20min)
Min 1: 1 Burpee
Min 2: 2 Burpees
Min 3: 3 Burpees
Etc. until failure, then on the next minute start from 1 again and continue until 20min is up.

4 rounds

8 Front Squat

8 STOH

8 Bar over burbee

.

@ 35/50kg

TC 12min

Power Clean

3-3-3-2-2-2

80-90% of 1RM Power Clean

~ 2min rest

REST DAY / MOBILITY

Tee jotain kevyttä tai pidä kokonaan lepopäivä.

AMRAP 17

50 Bicycle Abs
40 Air Squats
15 + 15 Single Leg Glute Bridge
20 Push Ups
10 Burpees

Goal is to go for long cardio workout.
Choose your distance and style as you like.
You can walk, run, bike etc.
Post your distance and time to comments.