5 Rounds

AMAP-1 Handstand push-ups*
AMRAP 1: Single-under cross-overs

– Rest 0:30 between rounds –

• Start with the most challenging variation you can do for at least 8 repetitions, then each round, move to an easier variation (if you get to the easiest variation, stay there for the remaining rounds) HSPU variations. Strict deficit HSPU 3.5/2” (less if needed), Deficit kipping HSPU, Wall-facing HSPU, Strict HSPU, Kipping HSPU

Intent. Explore and build your capacity in different HSPU variations. Learn to be relaxed on the cross-overs to allow for better recovery for the HSPU.

2-3sets:

10+10 bulgarian split squat
10+10 suitcase deadlift

Voima
E3MOM, 3 rounds
"ylätalja" x10
-penkillä istuen, kuminauha + keppi

WOD
For Time
21-15-9
Sumo KB DL
Lunge
Worm/knee push up

2 sets:
AMRAP 5:
1 Rope Climb 4m
7,5m DB Front Rack Lunge (2x20/15kg)
30 DU

• Rest 3 minutes

AMRAP 5:
3 Devils Press (2x20/15kg)
200m Ski
7,5m Handstand Walk
- Rest 3min btw sets

3 sets:
2 Cleans @80-85%
- Rest as needed

5 sets:
3 Pause Jerk Dips + 3 Jerks + 3 Presses in Split @5/10 RPE
- Pause in the bottom of dip
- Keep it technically good
- Rest as needed btw sets

3-4 rnds for quality

-6 hip thrust(heavy!)
-20s rong row hold
-15s. hang L-sit hold
-100m row@95% (damber 10/9)

2-4sets:

L-sit max hold
40+40m s.a farmer carry

EMOM12
-strict hspu