For Time

30 Deadlift (20/30kg)--- (15/20kg)
30 wallballshots (8/10lb)
30 cal row
30 push ups

Kisaryhmän treenit

Maksimit, tänään Sawon kisoissa tai huomenna Leppävirralla.

Handstand progression
Warm up
8-10 stand walking
core progression, 4 sliders,

Handstand exercises:
30" handstand with wall for back
30" handstand with wall for front
30" handstand with wall far from wall
15" 90° handstand x3
after every rounds relax 30 "
muscle tone exercises: 4x30"

(handstand falling variaction)
wod: core: 35" work 5" rest 12 rounds

EMOM for 30 minutes (until you can't complete the round in 60 seconds) of:

5 pullups (3 bands)
10 pushups
15 squats

1k row with easy pace

Then 6min AMRAP
10 Burpee jump in
5 Tempo push ups (3-5 seconds
eccentric phase)
5+5 Single arm overhead lunges
KB/DB
5+5 Single arm thrusters KB/DB

---

Banded shoulder flow

Tempaus lattiasta, 6x2x80%

30 x Clean, front squat, jerk, splitjerk
10x40kg, 7x42,5, 3x45 👍🏻

Emom
5 rnds
2 pullups
30 Du
10 DL (52,5kg)
5-10 HSPU
15 Pushup