For time

5 rounds for time:

15 Power Snatches 75/55lbs

30 Sit-Ups

5 rounds

Airdyne .5 mile
15 Power Snatches, 75lb.

2 Back squat every minute

Four sets of eight kettlebell C&J's with alternating hands.

12min AMRAP
9 wallball
6 pullup
9 pushup

For time

First perform 4 rounds of this:
- 10 Burbees
- 10 S2O 50kg
- 10 Ring dips

Then immediately perform 4 rounds of:
- 20 KB Swing 24kg
- 10 Pullups
- 10 Pushups

Spend 5 minutes warming up the shoulders with rubberbands. Then spend 5 minutes warming up doing GHD backextensions, GHD situps and static holds on the GHD movements.

Spend 8 minutes working on static handstand holds.
Challenge yourself at your own level.

• Try to hold a very still static handstand hold
• Every time you move, start over
• Play around with the balance

bw bench press max reps
strict pull ups max reps
rest 3min

10-15 strict DB presses
20-30 banded tricep extension

24 kierrosta (12min)

burpee
hyppyleuka
mountain climer

Loppuun juoksu 1500m (ilman aikaa)