Work on modified deficit HSPU.

1. Find your max deficit HSPU only feet on the box.

2. Find your max deficit HSPU the knees on the box.

AMRAP 7:00
3 Squat Cleans @82.5/57.5kg
9 Bar Facing Burpees

• Goal: Hard effort & fast singles on the heavy squat cleans.

3 x 1 x rinnalleveto + 3 saksityöntö

4 sets of:
12 Deadlifts on a plate
6+6 DB snatches
Rest

In pair
200 Cal. Bike/Assault Bike
3000m Row
Max Cal. Bike/Assault Bike until the clock hits 30min

Bench press 15-12-9-6 reps

• 5-5-5-5 of:
BB Bench Press (0:01 pause)
90% 5RM 5-5-5-5 reps
Pause @ on chest

Front Squat

6 x 3 x 50-65% 2 sec down. Fast Up!

SO 2:30

3 Rondas
500 row
15 thruster Db 22/15
9 mu bar

Handstand

Warm up:
5 'Classic gym
15' Zoo walk
5' Core
Handstand to floor 2*10"
90° handstand 2*10"
75° handstand 2*10"
Back handstand 2*10"
Abdomen handstand 2*10"
Shoulder handstand 2*10"
Handstand up 2*5 with Band

Wod: partner 6 rounds
15 m Zoo walk to Shoulder
8 t2b/ 20" handstand