For Time:

You Go I Go

50DU
50Air Squat
50DB Snatch 15kg/20kg
50Box Jump
50HSPU
50DU

Timecap: 35min

FS 5x2

5rft
400m run
15 Thrusters 30/20kg

20 MIN HANDSTAND/ HANDSTANDWALK PRACTICE

.

HOLDS

3 rounds:

35-45s chin up hold

25-35s Dip hold (bottom positon)

35-45s Hollow hold (alaselkä ei saa irrota maasta!)

35-45s Active hang

Lemi taavetti koti 86km

"For time:

100 Power Snatch @30/20kg
80 Sit-ups
60 Box Jumps @60/50cm
40 Pull-ups
20 OHS @40/30kg
10 Rope Climb

TC: 35 min."
“Partners works at time. They change every minute”

A,
2 Banded Squats, pick load

Every 1 min for 10 mins.

Use mini bands and 50% of your 1RM back squat.

B,
3 rounds for time of:
Run, 400 m
21 Kettlebell USa Swings @24/16kg
12 Pull-ups

Goal:
Start to push the pace and get some intensity back but don't stress on your time.

C,
For distance:
Trail Run: 1x 30 mins

For time
40 Hang DB power snaches 15/22,5
40 wall balls 6/9
40 DB power cleans
40 lunges
40 DB push presses
40 box jumps M/L
40 Russian hex DB swings 15/22,5
40 mountain climbers (both legs 40)
40 ring rows
40 High burpees

Devil press 5x6