AMRAP 12:

10 Pull-ups

8+8 Single Dumbbell hang C&J 22,5/15 Kg

Kuntopallorive tekniikka (medball clean)
3 x 5 lift
3 x 5 shrug
5x3 turn over

Rinnallevetotekniikka (clean)

3 x 3 high hang clean (rinnalleveto korkeasta riipusta)
3 x 3 hang clean (rinnalleveto riipusta)
3 x 3 clean (rinnalleveto, kun ei ole määritelty että mistä, liike aloitetaan aina maasta/lattialta).

Dead lift 10 8 6 4

110 min
Warm up & COS 20 min

1.HSW
- 25 m

2.BFLY + BCTB
- Bfly x 35
- Box 3 x 10
- BCTB singles 5 x 1
- Kip swing + CTB 4 x 4+4
- CTB + bfly 6 x 1+1

3.Back squat
Triples up to 75 % effort

4.Strength & accessory
A. 3 sets:
12 hip thrust - 60 60 60 kg
10 hamstring curls - 10 10 10 kg

B. 3 sets:
10 KB Jefferson's curls
10 leg raises on stall bars

Rest day, total workouts of the week 15 hours, x 8

Strength & conditioning
Metcon x 2
Aer x 2 - 120 min
BB x 1
Front squat 3RM 77.5 kg

Gymnastics
MU - 60
BMU - 20
BFLY - 75
BCTB - 75
HSW - 45 m

Recovery
Sleep 4/7
Avg. 22:40
Avg. 7 h 40 min
EA 39 kcal/FFM

Handstand progression
Warm up: ZOO walking
Core training with slider

10 exercises to handstand
(floor, wall, walk)

WOD: with partner 8'
7,5 m shoulderbarrow
4-4 HSPU to box, and keep
shoulder walking to box and parallels bar
every new round have to 10 " handstand to wall

EMOM10
-8 double DB power clean + push press
@ 10-22.5kg/ 7-15kg
-12/ 10cal row

EMOM10
-5 pull-ups
-10 push-ups

*as heavy/ hard as possible!

For Time:

27-21-15:

Alternating DB power snatch
T2B

Every 1 minute x 10:

3 squat snatch @75% of Daily 1RM snatch