For time

100 Double Unders
80 Toes-To-Bar
60 Strict press (shoulder press) 35/25kg
40 Thrusters 35/25kg
20 Strict Pull-Ups
10 Bar Muscle-Ups

Timecap: 25 Minutes

For time:

7,5k Row
5k Bike

Split as desired. First row then bike.

TC 48

10 Minutes of Handstand Skill Practice  

OPTIONS
* Freestanding Handstand Hold
* Freestanding Handstand Push-up
* Handstand Walk
* Handstand Walk Obstacles
* Handstand Pirouettes
* Press to Handstand
* Wall Walks
* Wall Facing Handstand Push-ups

Handstand Walk
Max distance in 6min.

Or

Practice HS Walk ~15min.

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

tai

kevyt tekniikkatreeni

Vapaa valinnaiset lämmöt

--

HIP SN + HIP (DIP) SN
5x2+2@kevyt pal 2min

--

SNATCH
5x2@kevyt pal 2min

--

BOX JUMP Straight Leg
5x6 pal 2min

40 - 60 minutes Row, Bike Or Run @ Zone 2

Reps: 8
Rounds: 3 - 4
Tempo: 2020
Unilateral workout

1. Dumbbell floor press
2. Dumbbell bent over row
3. Dumbbell bicep curl
4. Sculll crasher

6 x E2MOM 2 push press @80%

Rakenna raskas vauhtipunnerrus ykkönen kymmenessä minuutissa

Warm Up
3 rounds
1:00 cardio (add speed each round)
3+3 lunge elbow strech
3 inch worm with push up
5 dynamic squat strech
5 deadlifts
5 shoulder press
5 back squats