A: FC Bulgarian split squat 4set
B: Kb swing 10x15
C: SL elevated calf raises 2set

Uimahalli

For time :

Row 1000/900m
10m Handstand Walk ( 2,5m Unbroken )
...into 4 rounds
5 Power Clean 90/60kg
10 Handstand Push-Ups
15 Toes To Bar
...into
10m Handstand Walk ( 2,5m Unbroken )
Ski 1000/900m

TC 18

Skills

10-15 Minutes RMU

Run :

For time:

1600m
Rest 3:00
2 x 800m rest 2:00 btw sets
4 x 400m Rest 1:00 btw sets
2 x 200m Rest 0:30 btw sets.

AMRAP20:

• 5 WB
• 10 push ups
• 15 squats

5 rounds
1k row
20 push-ups
10 pull-ups
5 strict HSPU

Front Squat 5-4-4-4

A)
3 rounds for quality
5x ( front rack reverse lunge left+ thruster + front rack reverse lunge right + thruster )
12 gorilla row (not alternating )

B)
AMRAP 13’
3-6-9-12….
double KB swing
double KB dead clean
double KB front squat
burpee over the KBs

C)
EMOM 6’
1: 12 crush grip biceps curl
2: 5/5 KB push / pull in plank

5-4-4-3