Freestanding handstand hold – Accumulate 1:00 – 2:00 on your hands*

• Give yourself no more than six (6) attempts to accumulate the time. You can try doing the holds on parallettes if wanted.

Penkkipunnerrus 4 x 10

A,
Back Squat Progression (2nd Cycle -Week 1)
-add 2,5- 5kg to your training max

1x5 @65% of training max (1 RM 90%)
1x5 @75%
1x5+ AMRAP @85%

Rest 1-2 mins btw sets

B, 3 sets:
-Wall Single Leg RDL x12 (3 sec down) @light
-Single Leg Eccentric Step Down x8 (deficit + @light)

C, WOD: (Partner Workout)
For max reps:
3:00 Sandbag Shoulder Squat @30/45
3:00 Rowing no arms or Bike (cals)
3:00 KB Sumo Deadlift High Pull @16/20
3:00 Burpee Box Jump Overs @50/60 cm

P1 works while P2 rests.

4 supersets:
15 Banded Pull-ups
15 Seated DB Shoulder Presses RPE 8
- Rest 1:30-2min btw sets

Accumulate 5min
Sandbag Bearhug Carry 60/40kg
- Keep walking when you're holding the sandbag

Alternate A1/A2

A1. Strict dip – 3 x 8-12 @ 2 RIR, rest 1:00 before A2
A2. Barbell bent over row – 3 x 8-12 @ 2 RIR, rest 2:00 before A1

A)
TGU practice
1/side + 1 press in every position

B)
50 complexes for time with double KB
1 clean
1 front squat
1 push jerk

C)
3 rounds for quality
5/5 windmill
10 strict toes to bar/knee raise

3 rounds:
a) sandbag carry 40m
b)t2b
c)burpee to target

2min rest

3 rounds:
a) farmers carry 60m
b) wall walk
c) db snatch

4 sets:
10 Strict T2B
:45/:45 Side Plank
15-20 Rower Slider Tuck Ups
1min Chinese Plank
- Rest 2:00 btwsets

2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
5 Tabletop pulses
5 Tension swings (sponge/block between feet)
3-5 Pike compression slides
+
Build up to working weight for barbell movements
* Practise the other movements between the sets
+
Once through
500m BikeErg
3 Hang power snatches @ workout weight
5 Bar-facing burpees
500m BikeErg
3 Overhead squats @ workout weight
5 Toes-to-bars
500m BikeErg
3 Thrusters @ workout weight
1 Rope climb