1a) Strict Handstand Push-ups: Reps of 20-15-10-5. Rest 45s.
- Kipping Handstand Push-ups
- Negative Handstand Push-ups: Reps 8-6-4-2
- DB Push Press

1b) Legless Rope Climbs: Reps 4-3-2-1. Rest 45s.
- Rope Climb Sit to Stand: Reps 8-6-4-2
- Ring Rows: Reps 24-20-16-12

• Goals for 1a/1b - whatever scaling option is chosen all sets should be tough.

3xMax push ups

A1: banded clapping push ups 8x3
A2: alternating lateral split squat 8x6
B1: Assisted one arm push ups 3x6/arm
B2: shrimp squat 3x5/leg
C1: box Hspu straight legs 2x10
C2: natural knee extensions 2x8
D1: pseudo planche pushups 2x15
D2: SA db Shoulder flys 2x10/arm @6kg db
D3: SL hip thrusters 2x15/leg
D4: evil wheels 2x10

EMOM 30
1. min 5 Front squat
2. min rest
jne.

For time:

Buy in: 150 DU/300 SU

5 devils press 22.5/15kg
10 wall ball 9/6kg

5 devils press
10 wall ball
20/15 cal row

5 devils press
10 wall ball
20/15 cal row
20 pull up

5 devils press
10 wall ball
20/15 cal row
20 pull up
25 kbs 24/20kg

5 devils press
10 wall ball
20/15 cal row
20 pull up
25 kbs
30 goblet squat 24/20kg

Buy out: 100 Abmat sit-up

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• Skaalauksena voit pienentää toistomääriä ja pull upin tilalla voit tehdä rengassoutuja

3 RFQ

20 Sit Ups
20 Toe Touches
40 Heel Taps

4 RFT

10 front squats @80kg
15 V-ups
10m Handstand walk

E2MOM x 10:

1 Power clean
1 hang squat clean
1 push jerk

165 min
Warm up for 15 min

1.MU
- Drills
- MU 13x1
- SMU 5x1

2.Gymnastics conditioning
EMOM15:
1) Pull up - 8
2) Kip. dip - 6
3) 20 Arch rocks

3.Metcon
Every minute for 6 rounds each:
1) Tough effort run - 200 m
2) 3 HEAVY Clean and jerk (80+%) - 52.5 kg
3) Rest
HR165/180

4.Strength accessory
A. Strict CTB pull up - 4x4

B. 3 sets:
9 DB press - 25 lbs
10 bicep curls - 20 lbs
12 side lat. raises - 10 lbs

C. EMOM5: abs

3 RFQ:

12 romanian deadlifts @60kg
8 tempo pausing barbell rows (212X)
20 double elastic standing chest press