For time:

1000m Row, Rest 1 minute
750m Row, Rest 1 minute
500m Row, Rest 1 minute
250m Row, Rest 1 minute
250m Row, Rest 1 minute
500m Row, Rest 1 minute
750m Row, Rest 1 minute
1000m Row, Rest 1 minute

TC 35

Back Squat

5 x 6

Go Every 2:30

For time

• Spend 15-20 minutes practicing the following progression
• Headstand
• Headstand with knees to chest
• From the headstand position, kick upward to a handstand and hold
• Kick to a handstand, hold, and lower back to a headstand
• Multiple freestanding handstand push-ups

Rest at least 10 minutes, then perform

• As many rounds and reps as possible in 10 minutes of
• 35 double-unders
• 5 freestanding handstand push-ups

ACCESSORY

3x
15 hauiskääntö tangolla
15 pystysoutu tangolla
15-20 ghd sit up

Bent over row 4x8 reps

16min AMRAP, YGIG:
6 x burpee box jump
12 x v-ups
18 x DKB deadlift (heavy)
24 x wallball

2 x 5 OHS
2 x 5 snatch drop
2 x 5 snatch balance

*with empty barbell. Focus on technique.

WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

3-5rounds:
E3MOM
1) 15-30s chin over bar + bike
2) 15-30s hollow hold + bike
3) 15-30s ring support + bike
4) 15-30s superman hold + bike

PK 1-2, not too FAST !!!

COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"

40min Emom:
1: 20/16 cal bike erg
2: 25 wall ball / 20 kb swing
3: 12 burpee box over jump 24/20’
4: Rest

Adjust by ability:
Calories should take 45-55s; 20/16, 18/14, 15/12
Wallball ub set; about 45-50s; 25-20
Kb swing ub set; about 40-45s; 32/24 or 24/16kg
Alternate btw wallball and kb swing
Bboj: 12-10-8
-

1 1/4 Back Squat
Build to a heavy 4 over 5 sets.
– Sets of 5,4,4,4,4
– Match weight from 5/2