AMRAP 12
6 Handstand Pushups
12 DB Snatches 22,5/15kg
24 Air Squats
36 Double Unders

Complete 1 Unbroken Set For Reps

• This should be kipping pull-ups or butterfly Pull-Ups
• Use Band if needed 10+ Unbroken
• Beginner make Strict Pull-Ups

Clean + Hang clean (squat)
Build up 6 sets in 20 minutes
Start from ~70% and climb up but not more than 90%

4 rounds for quality;
10/10 front foot elevated back step lunge (back rack) with foot on 20kg plate
10/10 poliquin step up

15 - 12 - 9

YGIG/movement
Teams of 3

T2B
KBS 32/24kg
Bike erg

TC 12min

Handstand + HS Walk practice

then

EMOM 8
7,5m HS Walk or 4 Wall walk

Clean, 3 x 3

Build up to a squat clean 1RM
Keep quality and hit some PR’s

6 x alkavalla 2 minuutilla

1 rinnalleveto + 1 rinnalleveto riipusta + 1 työntö

rakenna päivän hyvään painoon

“Mary”

20 min AMRAP:

• 5 käsilläseisontapunnerrus
• 10 pistoolikyykky vuorojaloin
• 15 leuanveto