4 REPS - HANDSTAND PUSH-UP
6 REPS - Jump Squat
12 REPS - Good morning
12 REPS - Tricep dips

10 minute amrap

• 1 Ropeclimb
• 20m Handstand walk
• 2 Ropeclimb
• 20m Handstand walk
• 3 Ropeclimb
• 20m Handstand walk
• 4 Ropeclimb
• 20m Handstand walk Etc......

Score is your total amount of reps - each m of Handstand walk counts as a rep

Deadlift 1 rep max

Five rounds of:
A. Row 4min
B. Bike 4min
Total distance.
Also cals

• For Time:
BB Deadlifts (100/70Kg) 40 reps
BB Thrusters (50/35Kg) 40 reps

Maastaveto 10x1x80% (palautukset 3min)
Vatsapidot roikkuen 3-5 x max

Shoulder press
5x@50%
3x@60%
2x@70%
1x@75%
1x@80%
Amrap@85%

Emom x20
1) 16 kcal skiErg
2) 12 up&down

Use 10-20 minutes for bar muscle up practice (look at the videos)

alternating between A and B:
3rds (3x molemmat a ja b, eli aseta kello: 6rds/work time 2min/rest time 2min)

2min amrap/2min rest
be fast with the transitions!
A) 8/10 cal row + 7 OHS
rest 2min
B) 6+6 DB OH walking lunge + 5 devils press

OTM 10 (5 rds)
1) 3-10 c2b (jos teet karsinnan rx) or pull up. DO NOT RIP YOUR HAND
2) headstand practice

Strenght 4 rds:
6 back squat
6 push press
rest as needed between sets

Optional accessory:
Strenght:
3 rds:
8+8 front rack reverse lunge
10 dumpbell bench press
10+10 kulmasoutu käsipainolla