Run 50 min

Run 50-60 min

12 min

1-2-3-4-5-6-7-8-9-10
Käsipainoilla kyykky, maksimissa paino miehilla 22,5 kg naisilla 15 kg
1-2-3-4-5-6-7-8-9-10
Yleisliike tankon yli

sen jälkeen

Rinnalleveto 1 RM

• 3 Round of:
Double Unders 30 reps
Double DB Front Squats (2X22.5/15Kg) 10 reps
Double Unders 30 reps
Double DB Push Press 10 reps
Double Unders 30 reps
Double DB Thrusters 10 reps

4x8 Bench press

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Rest & Recover

12-9-6 reps for time of

• Single-arm overhead squats, left arm
• Single-arm overhead squats, right arm
• Strict muscle-ups

♀ 45-lb. dumbbell ♂ 70-lb. dumbbell

5 sets:
100 ft Plate pinch farmers carry (something difficult for 100ft that you can do unbroken)
10 strict Knees to elbows
10 Alt. Single leg Romanian Deadlifts holding light dumbbells in each hand (5 reps per leg each set)

Thursday 8th March 2018

CLUSTER (AKA SQUAT CLEAN THRUSTER)

1-1-1-1-1

Warm up and work up to a heavy single for the day. No Jerks.

Post loads to comments.

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HANDSTAND WALKING

Choose one of the following scaling options, and spend 15-20 minutes developing your hand balancing:

A) Hand Walking (free or 2′ from wall)
B )Wall Inverted Hip Shifts with Hand Release (from a Wall Walk or Kick Up)
C) Box Piked Hip Shifts with Hand Release
D) Floor Piked Hip Shifts with Hand Release

Rest after each set or attempt and don’t turn it into a 20-minute AMKAP (As Many Kick Ups as Possible). If you’re not spotting someone, you can use the rest periods to do some light stretching or light rowing, jogging, cycling, etc.

7-min. AMRAP
3-6-9-12-15-18-21-etc. of:
Thrusters
Chest-to-bar pull-ups

M 100 lb. F 65 lb.