Deadlift + Strict Handstand Push-ups
Minutes 0-5: Romanian Deadlift (Build to Moderate Set of 5)
Minutes 5-10: Sumo Deadlift (Build to a Moderate Set of 3)
Minutes 10-15: Conventional Deadlift (Build to a Heavy Set of 1)

After each deadlift set, complete 1 set of Strict Handstand Push-ups, at 25% of your best set.

Gymnastic Conditioning
For Time:
100 Double Unders
10 Ring Muscle-Ups
80 Double Unders
8 Ring Muscle-Ups
60 Double Unders
6 Ring Muscle-Ups
40 Double Unders
4 Ring Muscle-Ups
20 Double Unders
2 Ring Muscle-Ups

Row 500m / rest 1min
(5km avq pace - 2-3s.)

Gymnastic cond.
- C2B (UB)
21-18-15-12-9-6-3
Rest as needed

(Scale: 14-12-10-8-6-4-2)

Rest 5 min...

Barbell cond.
- Thruster (UB) (42.5/30)
21-18-15-12-9-6-3
Rest as needed

5x5 (heavy)

6x3 (65-85%)

In teams of 3
30 Rounds:
10m Sandbag bearhug carry and OTS 60/40kg

Team uses 1 sandbag and does only 1rep / athlete in a row. So it's 10 reps/athlete.

lepoja tahikka väliin jäänyt harjoitus

PN/CF

10 RFT

12 cal row
10 cal ski
1 sd run

Every 3 min for 15 min perform
20/18 cal row
12 thruster 40/30 kg OR barbell movement of your choise (heikkous)

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