Plate Figure 8s: 2 x 10 each. Rest 60s
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

20 PU
60 wb
20 PU

A,
Back Squat 1x2

Use the heaviest weight you can for the set.

15 mins to build up to a heavy set of 2 (80-85%).

B,
4 rounds for quality of:
Jump Rope, 1 min
Handstand Walk, 2 mins
Sandbag Ground-to-Box, pick load, 3 mins

Handstand Walk / Hold Practice

Goal: Complete at an RPE of 6-7/10. Treat this as a "skill" day with some fun sandbag work tossed in the mix. Load should be moderate on the sandbag allowing for steady movement. If possible, alterntate reps with a partner on the sandbag.

Maastaveto nousu raskas 4 ( re grip )
Bulgarialainen askelkyykky koroke päkijän alla 2x8/jalka
Alataljaveto kuminauhalla 3x10-13 pausella
I-Y-T 10/ asento
Kylkilankku 3 x Max / puoli

1 Min Hard (90-95 RPM)
2 Min Easy
4 Min Hard (85-90 RPM)
3 Min Easy
2x (7 Min Mod (80-85 RPM), 3 Min Hard (90-95 RPM)
-Rest 3 Min-
2x (7 Min Mod (80-85 RPM), 3 Min Hard (90-95 RPM)
Total: 53 Min

EMOM8:
a) 10-20 russian kbs
b) 6-10 + 6-10 alternating cossack squat

Target: work 30-45s / min.

Cossack squats can be done with some added weight in goblet position or with bodyweight. Emphasis on full range of motion and movement flow. You should be able to go more or less unbroken with both movements.

Walking lunges 5 min amrap

A: Bench press 5x3
B: Strict Pull ups 3set
C: Shoulder press 3x6
D: Neutral grip lat pull downs 3x10

A,
Box Squat 1x1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
5 rounds for time of:
5 Back Squats, 125/84kg
10 Dumbbell Floor Press, 32,5/22,5kg
5 Ring Muscle-ups
10 Toes-to-rings

Goal
Sub 18 mins

C,
3 rounds for quality of:
Banded Plank Hold, 30 secs
Arms Overhead Hip Hinge Hold, 20 secs
L-Sit Hold, 10 secs
Rest 2 mins

10 MIN

• 30 sec Erg
• 5 DL 75kg
• 5 Ring rows