100/75 m for time of:
Handstand Walk

20 min

2/4/6/8/10..... with 1x17.5 kg DB

• Alternating Hang power Cleans
• Alternating reverse lunges w. DB on Shoulder
• Goblet squats
• Burpees over DB

On the Minute x 7:
2 Box Front Squats

Technique loads, focusing on speed off the box.

Every 4 minutes for 5 rounds:
15 sumo deadlift high pull 40/30 kg
12 box jump 60/50cm
9 toes to bar
6 devil press 15/10 kg

2x16 lunges

Every 5 min x 8 sets:
15/12 cal row or ski
10 burpees
10 sit ups
10 ring rows
20 walking lunges

2000m bike
50 pull up
40 front squat 60kg
30 t2b
20 burpee box jump over
10 thruster 60kg
2000m bike

AMRAP 20:
4 Strict Pull-ups
8 Burpees
12 Single Dumbbell Step Back Lunges

Pull-ups vaihtoehdot:
Horizontal Ring Rows
Barbell/ Backpack Rows (put the barbell in a rack - similar to ring row)
Ring Pull-ups

10-9-8-7-6-5-4-3-2-1
Double dumbbell bent over row (RPE 6-7)
Dumbbell Bench press (RPE 6-7)

3 rounds for time of:

• Run 800 meters
• 30 pull-ups
• 40 push-ups
• 50 squats