Bulgarin Squat

4 x ( 8 + 8 ) w/ DB´S

A) Skill
Kipping hand stand push ups

Beginner, intermediate and advanced
1. Kick up to wall (and hand stand hold)
2. Pike push up
3. Pike push up off box
4. Negative hand stand push ups
5. Strict hand stand push ups
6. (Kip into push up
7. Kip into Pike push up
8. Kip to wall low height
9. Kip into Face to wall Hand stand Hold)
10. Regular kipping hand stand push up

B) Strength
Isometric and core work
EMOM 18 min. (6 rounds)
1: 30 sec. chin up hold
2: 30 sec. hands on wall plank
3: rest
4: 30 sec. ring support hold
5: 30 sec. superman hold on box
6: rest

IGYG
Buy in
100 burpees

42 - 30 - 15
AB cal
Heavy DB snatch 25/20kg

42 - 30 - 15
AB cal
Heavy DB hang c&j 30 / 22,5kg

Cash out
100 burpees

• 45s. Row - Walk Out + Push up
• 45s. Row - Reverse lunge w/ twist
• 45s. Row - One leg V sit up

• 45s. Row - Ring Row

• Mobility...

Partner workout
1,5 min on / 1 off
3 rounds

16 pistols
Max Reps Ring mu/ Ring pull ups/ kääntöjä

16 push Jerks (50/70kg)
BOB (synchro)

16 Power clean (50/70kg)
MR DU’s (both)

16 WB
MR hspu

16 DB snatch
MR C2B / mu

Accessory

3 rnds

6 Strcit Pull Ups
8 Dumbbell Bench

3-4rounds:

max reps strict pull up / low bar pull up

For time:

21-15-9

Hanstand Push Ups
C2B
*after every rounds 10/8 cal echo bike

TC 11

Weighted Pull Ups

4-3-2-1-2-3-4, AHAP

Bench Press

2 x 8 x 65%
2 x 6 x 70%
2 x 4 x 75%