Tempaus

A) Skill
Hand stand walk

B) Strength
3 sets
“AMRAP” 2 min.
3/2 legless rope climbs
max rep strict hand stand push ups in remaining time
-rest 2 min.-

(Rope climb options: legless, regular, off box/floor.
HSPU options: deficit, regular, w/ AbMat, negative HSPU, pike push ups)

Choose an option that allows you to do 6-10+ reps/round.

C) Core work
Tabata
side V sit ups (4x20” each side)

Yksityistilaisuus parhailla herkuilla

FOR TIME T.C 15' OF
600 MT ROW OR 30 CAL BIKE
30 ALT DB SNATCH 22.5/15- 15/10
500 MT ROW OR 25 CAL BIKE
25 BURPEES OVER THE DB
400MT ROW OR CAL BIKE
20 ALT DEVIL PRESS

PART 1:
6 sets of 5:
Double Dumbbell Front Squats

PART 2: “THREE STRIKES”
AMRAP 12:
3 Dumbbell Front Squats
3 Single Dumbbell Bent Over Row (each side)
3 Squat Jumps Over Dumbbell
6 Dumbbell Front Squats
6 Single Dumbbell Bent Over Row (each side)
6 Squat Jumps Over Dumbbell
9 Dumbbell Front Squats
9 Single Dumbbell Bent Over Row (each side)
9 Squat Jumps Over Dumbbell
...
[Continue To Add 3 Reps Each Round]

Build to a heavy hang clean & front squat
*no more than 3 misses at 1 weight

Push press
3 @ 60%
3 @ 70%
3 @ 80%
3 @ 85%

Build to a heavy 5 rep back squat
Then 4 x 5 @ -10%

4rds
6-12x hand release push up
6-12x KB/DB bent over row per hand
rest as needed btw sets
+
3rds
10-20x russian twist
10x arch up
20-60s wall sit

10 Rounds

• 2 min ERG @ 75%
• 2 min quality work with weights

A)
Superset
Supinated Pendlay Row: 3 x 6.
Rest 10s
Suitcase Bent Over Row: 3 x 12
Rest 10s.
Ring Rows: 3 x 25
Rest 3:00.

B)
AMRAP 12:00
10 Push-ups on KBs @24/16kg
5 KB Hang Cleans
50 Meter Front Rack Carry
Rest 60s
- Goal: 5+ rounds at a challenging pace.
- Rx+: (62/44) (5/3 Ring Muscle-ups after each Carry)

C)
Banded Overhead Triceps: 100 Reps AFAP.
+
- Biphasic Lat Stretch x 60s each
(Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)