• 50/35 reps for time of:
Strict Handstand Push Ups

AMRAP 8 of (not for score)
10 DB Bench Press
10 Barbell Rows
10 Banded Pushdowns
10 DB Hammer Curls
*Goal - get a good pump - weights should be light enough to do ALL movements UB.

• 30 Min of:
Run 800 m @ 60% MHR
Row 1000 m @ 60% MHR
Run 800 m @ 70% MHR
Row 1000 m @ 70% MHR
Run 800 m @ 80% MHR
Row 1000 m @ 80% MHR

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups in false-grip 5 reps
Strict Ring Dips 5-7 reps
One-Arm DB Overhead Squats Dx (light weight) 10 reps
One-Arm DB Overhead Squats Sx (light weight) 10 reps
Strict Toes to Bar 5-7 reps

Handstand progressions

Metcon (quality)

For (but not really) time:
100 Kettlebell 1-arm swings
100 Kettlebell clean & jerks (50+50)
100 Kettlebell 1-arm swings
100 Kettlebell snatches (50+50)
100 Kettlebell 1-arm swings
100 Kettlebell windmills (50+50)

*Choose a light kettlebell. Goal is to not put the kettlebell down. Gymnastics straps are recommended!

Harjoituksen tarkoitus on kehittää peruskestävyyttä sekä haastaa hengitysrytmiä vaihtelevan liikkeen sekä kuormituksen alla. Ota kevyt kuula, jolla voit ajatella tekeväsi harjoituksen läpi laskematta kuulaa alas.

• 20 Min AMRAP of:
Row 5 Kcal
Burpees 10 reps
Air Squats 15 reps
Row 15 Kcal
Burpees 20 reps
Air Squats 25 reps
Row 25 Kcal
Burpees 30 reps
Air Squats 35 reps
Etc.
Wear Vest (9/6Kg)

4 ROUNDS
10 HSPU
10 cal airbike
10 PULL UPS
300m RUN

EMOM 16

1) 12 alt. pistols
2) 12 - 16 toe to bar
3) 3 MU
4) rest

• 4 Round of:
Rope Climb 3 reps
GHD Sit Ups 21 reps
GHD Hip Exstensions 21 reps
(Selezione la variante di Rope Climb; Standard, Legless o Standard con Vest (9/6Kg))