24 kierrosta (12min)

burpee
hyppyleuka
mountain climer

Loppuun juoksu 1500m (ilman aikaa)

4 rounds for time:
3 bear complex(power clean, front squat, push press, back squat, push press)
30 DU’s (rx:50)
Weight : 43kg(rx)

5 rounds for time of:

• 9 deadlifts
• 5 squat cleans
• 3 thrusters

Men: 135 lb.
Women: 95 lb.

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

Deadlift 5-4-3-2-1 (75% 1RM)
Rope climb 1-2-3-4-5

12min AMRAP
9 wallball
6 pullup
9 pushup

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

korkea te - veto + "tall snatch"

5 x 3+3

"tall jerk", olkapäiltä

5x3

Korkea te-veto + "tall clean"

5 rounds

Airdyne .5 mile
15 Power Snatches, 75lb.

20-10
Xebex
35kg PowerSnatch
GHD