Back Squat 2RM.

Time Cap 18 minutes.

Result is heaviest weight of two repetitions set.

Run 8000 meters.

3x5 reps
starting with moderate heavy weight and building up each set.
Inside 10 min time cap 3 sets.

5 rounds:

• 3 Front Squats @ heaviest 10rep Back Squat from last week
• 15s. REST
• 7 Back Squats @ heaviest 10rep Back Squat from last week
• 2min REST

The idea is to put the barbell on the rack after front squats, take a couple deep breaths and start doing the back squats.

20min alkavalla 2 minuutilla

1. 5-10 varpaat tankoon + 30 tuplanaruhyppy
2. max cal soutu

Tee kehonpainoliikkeet nopeasti pois ja lepää loppuaika, soudussa reipas tasainen vauhti.

8min alkavalla minuutilla
3 raaka tempaus @70-75%

2min lepo

4min alkavalla minuutilla
4-10 varpaat tankoon

21min EMOM:

• 1st: 10 Kipping Pull-ups
• 2nd: 10 Burpees + 30 DUs
• 3rd: 15 Air Squats + 15 KB Swing (moderate weight)

20 mins working on Handstands
Beginners; headstand, wall climb, wall support holds
Intermediate: wall support hold, freestanding, HSPU
Advanced; freestanding, HSPU, handstand walk, kipping HSPU

For athlete who has 0-4 strict hspu and can get to handstand and headstand easily

5 x 1 negative hspu (
5 sec down, starting from a handstand)

*Every 2min

*Find a max deficit

1-2min rest between movements:
1) 5+5m banded lateral march
2) 10+10 banded Lunge
3) 10 Hip raise w. 3sec hold at the top
4) 10-15 hamstring curl