8 min amrap
4-8 Bar Muscle ups or 8-10 burpee pull ups
3,6,9,12,15,18 front squats @50/35kg (barbell taken from floor)
rest 5 min
8 min amrap
3-6 Bar Muscle ups or 6-8 burpee pull ups
2,4,6,8,10,12 front squats @60/42,5kg (barbell taken from floor)

AMRAP 7min
Front squat /KB swing x 7
Tangossa miehillä 42,5 ja naisilla 35kg, kahvakuulassa 24 kg/ 16kg

Overhead Squat 1RM or

Technique, build heavy 3 OTD.

In 20 minute.

On a 15-minute running clock, for max reps:

5 rounds of:
20 seconds of air squats, rest 10 seconds
20 seconds of push-ups, rest 10 seconds

Then, 5 rounds of:
20 seconds of burpees, rest 10 seconds
20 seconds of shoulder taps (hands stand), rest 10 seconds

Then, 5 rounds of:
20 seconds of dead bugs , rest 10 seconds
20 seconds of knee raise run, rest 10 seconds

For time:

200 Stationary lunge
150 Sit ups
100 Push Ups

Split as Desired. You can move btw. movements as you like.

4 kierrosta aikaa vastaan:

• 400m juoksu
• 50 ilmakyykky

EMOM 10

Even : 10 Bulgarian split squat L
Odd : 10 Bulgarian split squat R

”Bodyweight”

At The Gym version

1.
Hand stand practise
Try out some progressions from the videos

2.
EMOM8
Alternating
1. 15-30 sec wall facing HS hold (as close to wall you can)
2. 10-20 Shoulder Taps (In the handstand or in plank)

3.
EMOM20
1. HSPU / push ups
2. Pistol squat
3. T2B / Hollow Rock
4. Box jump / step up

*Choose reps you can keep for the whole workout. This is more for quality than going hard. Movements does not need to be unbroken.

OR

Anywhere version

1.
Hand stand practise

Try out some progressions from the videos

2.
EMOM8
Alternating
1. 15-30 sec wall facing hs hold (as close to wall you can)
2. 10-20 Shoulder Taps (In the handstand or in plank)

3.
EMOM20
1. HSPU / push ups
2. Pistol squat
3. Hollow rock
4. Chair step up

*Choose reps you can keep for the whole workout. This is more for quality than going hard. Movements does not need to be unbroken.

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24" box, women use 35-lb. dumbbell and 20" box

Time cap: 20 minutes

1) Push Jerk: 9 x 2. Rest 60s-90s
- Build up if technique allows
- From rack

2) Floor Press: Build to a tough set of 6 in 5 sets. Rest 90s.
- medium grip

3a) 1-Arm DB Rows: 3 x 12 ea. No rest.
3b) DB Hammer Curl: 3 x 10. No rest.
3c) Ring Support: 3 x 10-20s. Rest 60s.