For time
10-9-8-7-6-5-4-3-2-1 reps of
Deadlifts 100/70kg
Handstand Pushups

Front Squat

5 Sets of 3

*6-8 Second Eccentric

Send Off 3:30

”Fight Gone Bad-esque”

3 kierrosta
1min kahvakuulaswingi silmien korkeudelle
1min etunojapunnerrus
1min laskettelijanloikka
1min pallonisku
1min Assault/Echo Bike
1min lepo

2 rounds
1:30 cardio
5 inch worm
10+10 banded lateral side steps
15 banded air squats
10 banded hip bridges :02 hold at top
10 ring row
10 front squat with barbell

10-15 x 1 @ max 50% 1rm

Back squat, 5 x 10, you choose the weight

4 x 8
Every 2:00
A1. (8+8) Single leg single KB RDL
A2. (8+8) Half Kneeling DB press

Handstand Push up training (15 mins)
- Pike push up 2 x 5-7 reps (controlled)
- HSPU from box 2 sets of 3-5 reps
on your knees and straight legs
- Wall climbs 2 sets of 3-5 reps
or
- Practise Strict HSPU 3 sets of 4-8 reps
then 3 x 6-12 of kipping hspu
rest 1,5-2 min bwn sets and no failures. Try to
add strenght and skills to your hspu.

EVENT 1
5 min AMRAP
9 cal Row
9 HSPU
9 cal Row
9 Chest to bar
Add 3 repetitions after each round to each movement (+3 cal ROW, 3 rep HSPU and 3 rep C2B)

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EVENT 2
6 min time to find max weight for the Complex:
3 x FRONT SQUAT + STOH

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. . . 2 minute rest before event 3

EVENT 3
3 Rounds FOR TIME
21 DB Snatch (22,5/15kg)
15 Wall Ball (9/6kg)
9 Bar Over Burpee

(TC 10min)

MAX 23 min workout!

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Type all your scores in the comments, GOOD LUCK :)

In pairs
Complete 3 rounds each before proceeding to the next couplet
YGIG / Round

1.
10 Power Cleans 60/40 kg
3 Wall Walks

2.
10 STOH 50/35 kg
5 Bar over burpees

3.
10 Hang Power Snatch 40/30 kg
10 Wallballs