100 du
27 Cal row
27 fermer carry 2*24
100 du
21 Cal row
21 fc
100 du
15 Cal row
15 fc
100 du
9 Cal row
9 fc

day 1, 6x2 @ 80%

5 Sets:
1 Tempo Overhead Squat
1 Overhead Squat

Percentages: Set #1 - 60% of estimated 1RM OHS Set #2 - 63% Set #3 - 66% Set #4 - 69% Set #5 - 72%

• Tempo - 5 seconds to find the bottom position. 2 second pause in bottom. Regular stand. All repetitions are taken from the rack. Rest as needed between sets, aiming to keep it to 2:00 or less.

A:
Front squat 3x8
Vikten ska vara ansträngande men faila inte
b:
4rounds:
5min amrap:
5 pull ups/ ring rows
10 push ups
15 squats
3min rest

Aktiivinen leebeni. Pk ulkoilu. 35+ ja 40+

#MetCon | 10’ AMRAP of:

• 3 hang power cleans (48 kg)
• 6 tuck jumps
• 9 plyo push-ups
• 12 sit-ups

15" rest between stations

A. 5 stiff leg deadlift @ 100kg
12-15 lateral raises

B. 10 front squat @ 50kg
40m walking lunges

#MetCon | 10’ AMRAP clean complex (death by 40 kg + 2 kg…) of:

• 3 deadlifts
• 2 squat clean
• 1 hang power clean
• 1 push jerk

Handstand progression
Warm up: ZOO walking
Core training with slider

10 exercises to handstand
(floor, wall, walk)

WOD: with partner 8'
7,5 m shoulderbarrow
4-4 HSPU to box, and keep
shoulder walking to box and parallels bar
every new round have to 10 " handstand to wall

• sets of threes as long as possible
• sets of two
• sets of one
• sets of one chin up to the max