Progressions:
HEADSTAND
HANDSTAND
HSPU

5-8 reps/min

16 mins on the minute:

• even minutes: 4 x back squat (heavy)
• odd minutes: 2 x rope climb

20-15-20 reps for quality and minimum rest:

• Strict toes to bar (from L-hang)
• Good morning

Pick challenging weights, but try to do sets unbroken.

3 rounds for quality and minimum rest:

• 50 m farmer’s walk
• 50 m sled push (moderate weight, walking)

For time:
70 x Push Up´s

(Movement standards: at the top elbows are fully extended, and at the bottom chest has to touch the floor)

For time:

• 25 x knees to elbows
• 60 x front squat (take the bar from the floor, use 50% of 1RM)

Every time you drop the bar, do 8 x knees to elbows.

amrap 8:
pareittain:
5 box jumps
5 wall ball
5 kbs 32/24
toinen tekee toinen lepää
lepo punnerruksen yläasennossa

Good morning 2x10

pk:
50-60min:
10 push ups (hr, ntf)
10 ttb
10 box jumps
10 wall balls
10 superman
5 hspu

5x3 Power Snatch

• Build up to max weight