As many reps as possible in 4 minutes of

• 3 wall-facing strict handstand push-ups
• 5 shuttle runs

As many reps as possible in 4 minutes of
- 6 strict handstand push-ups
- 5 shuttle runs

As many reps as possible in 4 minutes of
- 9 kipping handstand push-ups
- 5 shuttle runs

1 shuttle run = 25 feet down and 25 feet back

for 10 min
1 min machine
8 box pistols e/s
10 shoulder taps
10 ring row

---

Every 1 min for 40 mins, alternating between:
15/12 Machine Calories
12 Alternating Pistols
Handstand Walk,15m
12 Chest-to-bar Pull-ups

5 rounds for quality of:
15 IYTs, pick load
5 L/5 R Single Arm Dumbbell Windmills, pick load
10 Deficit Push-ups

Recovery

After Front Squat you can do light cardio, do some skill practice or just celebrate :)

3 rounds for time, every round 15min TC

1. Round:
   5 burpee
   10 box jump
   X15

2. Round:
   5 T2B
   10 KB swings
   X15

3. Round:
   5 DB snatches
   10 jumping lunges
   X15

A: Kb clean + push press 5x3(L+R=1rep)
B1: SA Lat pull downs 3set
B2: Wall sit 3set
B3: Push ups 3xMax
B4: ”Jane Fondas” 3xMax/ben
C: Supinated Db biceps curls 3set

25 Minutes :

3-5 Weighted Chin-Ups
after each set 3:00 Light Cardio

3:00 Echo bike
3:00 Row
+
5 Pikes to planche
10 Ring Tension swings
5 Kneeling goblet get-ups
10 DB power clean overs
5 Row to muscle-up transition
+
Squat clean
Build up
+
2 rounds @ increasing pace
3 Squat cleans @ 1s weight
1 Wall walk
2 Ring muscle-ups
3 Wall-facing handstand push-ups
4 Chest-to-bar pull-ups
1:00 rest between rounds

3,3,3,3,3

N. 4 min lähdöillä