10x500m / rest 2min

Band Resisted Russian KBS: 4 x 25. Rest 60s.
– Sumo Stance

15 Thrusters 30/20 kg
400m run

4 x 15 rep AHAFA

Deload week. It is time to give some rest to your body and mind. Volyme is cut down, intensity is lower and we dont lif heavy weights.

HS- walk skill for 20-30min:

Walk straight
Walk 5m stop for free handstand and then 5 m walk
Obstacle in the middle

15 min for QUALITY:

2 strict rMU
4 strict HSPU
12 pistol squat ( 6/6)
50 DU

Scale sMu: 1 rep or strict C2b 2-6 reps or strict pull-up
Scale sHSPU 1-3 reps or seated dumbell press

4 rounds of
10 one leg dl with barbell
10 heels to butt (ball/sliders)
8/8 box step (slowly down - up fast)
30-60sec wall sit
3 min rest between rounds

Core
3 rounds of
10 one legged v ups
10 hip lifts
10 tuck ups
10 heel lifts

Ring muscle up practice
Walking lunges 4x15m

Handstand and HSPU technique

30s ON 30s OFF 20min:
1. KB-Swing
2. Air Squat
3. HSPU
4. Burbee
5. TTB

4 rounds for time
17 walking lunges with bumper plate held overhead (25lb
7 ring dips
6 thrusters (65 lbs)

For time:

100 Du´s
30 TTB
100 Du´s
20 C2B
100 Du´s
10 Bar MU