20 min Handbalancing and acrobatics

AMRAP 20 min

1.DB/KB thruster 8
2. T2B 10
3. alt. kettlebell swing 16
4. Deep dip 5-10
5. Drop squat walk x 12

Chest to rings
5, 4, 3, 3, 2

straight in to
Ring dips
5, 4, 3, 3, 2

• rest as needed in between super sets
• c2r, get the ring to your diaphragm every rep, use bands if needed

Deadlift
Set 1 70% x 3
Set 2 80% x 3
Set 3 90% x 3+
rest 3 min b/w sets

Päivä 14

A.1) Tall snatch
5×5

B.1) Snatch
60%×2 70%×2 80%×2 85%×2 90%×1

C.1) Power clean + Power jerk 50%×3+3 60%×2+2 65%×2+2 70%×2+2×2

D.1) Front squat w/ 1.rep pause atg
60%×3 70%×3 75%×3 80%×3 85%×2 80%×3

4×
E.1) Hanging leg raise ×10
E.2) Russian twist ×20

30 Min Amrap
500/400m row Or Ski
30 Box Step Ups
1000/800 bike Or ~2min spinbike
5 Rounds empty barbell ¨Bear complexes¨
*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind the neck Push Press

back squat
Set 1 70% x 3
Set 2 80% x 3
Set 3 90% x 3+
- rest as needed
- leave reps in the tank, no failure

10 min of
10 cal row
5 z press each side
10 walking lunges
3 Dept jumps

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Jerk balance
5x every 3 min
3 reps
- leave 3 reps in rez

5 rounds:
15/12cal AB
5 Burpee BMU

FInd heavist pull up