Progressions:

• V-stand on floor (http://www.sensational-yoga-poses.com/images/downward-dog-heels.jpg)
• L-hold on a box or wall (http://flipfittraining.com/wp-content/uploads/2013/01/Nicole-L-Hold-Handstand-.jpg)
• Wall handstand (facing the wall)
• Wall handstand (back to the wall)
• Free handstand

Focus on keeping the body straight and hollow.

Use the 60 seconds table:
3 x 10 s
5 x 10 s
3 x 25 s
4 x 25 s
4 x 35 s
5 x 35 s
4 x 45 s
4 x 60 s
5 x 60 s

10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees
♀ 65 lb. ♂ 95 lb.
Time cap: 15 minutes

Rx’d (Rx’d Ages 16-54)
♀ 65 lb.
♂ 95 lb.
Scaled (Scaled Ages 16-54)
♀ 45 lb., may step over bar on burpees
♂ 65 lb., may step over bar on burpees
Teenagers 14-15
♀ 45 lb.
♂ 65 lb.
Scaled Teenagers 14-15
♀ 35 lb., may step over bar on burpees
♂ 45 lb., may step over bar on burpees
Masters 55+
♀ 45 lb.
♂ 65 lb.
Scaled Masters 55+
♀ 35 lb., may step over bar on burpees

*The official weight is in pounds. For your convenience,
the minimum acceptable weights in kilograms are 43 kg
(95 lb.), 29 kg (65 lb.), 20 kg (45 lb.), and 15 kg (35 lb.).

Bench press 3x8

Pockets, knees, floor x 5

5x4 Front Squats
AHAP but smooth.
Warm up and make each set heavy

AMRAP 20:

6 DL @70-80% 1RM
10 PUSH UP
10 SIT UPS
6 PISTOL SQUATS

Front squat, five sets of heavy two.

Etukyykky 2,2,2,2,2

nousevilla painoilla, tauot 2 min.

Split jerk 5x2

Etukyykky 1RM

selvitä 1 toiston maksimi kilot