For Time:
Strict Deficit Handstand Push Ups (10/5 cm) 20/10 reps
2:00 rest
Strict Handstand Push Ups 25/20 reps
2:00 rest
Kipping Handstand Push Ups 40/30 reps

3 Sets - Focus on control of each movement - move slow and deliberately
10 Quadruped Hip Ext/leg
rest 15sec
30sec Forearm Plank
rest 15sec
10 Side Plank Rotations/side
rest 15sec
10 Jefferson Curls
rest 60sec

Engine

5 Sets Of:

AMRAP 3

• 22 Cal Echo
  +AMRAP: Max Cal Row

• Easy 3min bike between sets

Warm up
Tabata bike or row

Bent over row
6-8 reps
1:30 rest in between sets
X5

Partner WOD
15 min AMRAP
3 burpees
6 box step ups
9 goblet squats

*at the end of each round both partners do 1 lap around the gym.

METCON
0:00-10:00 AMRAP:
400 Meter Run
20 Wall balls (20, 14)
50 Double Unders

12:00-22:00 AMRAP:
400 Meter Run
10 DB Hang Power Cleans (50, 35)
30 Air Squats

22:00-32:00, on your own at an easy pace, Recover:
3 Options:
Easy Row
Easy Bike
Easy Jog
*Choose 2 and perform 5 minutes of each.

EXTRA CREDIT
Banded Pull-aparts: 4 x 40-50. Rest 60s.
*Use a light band and complete 40-50 UB reps

7 rounds
3 suicides
7 thrusters 95/65
7 bar facing burpees

15min

3-6 leuanveto kippaamalla
6-9 etunojapunnerrus
9-12 ilmakyykky
12-15 istumaannousu

Alkulämmittely ja mobility

Agility tikkaat

15min tiimissä
Metrit oman vuoron jälkeen 5 punnerrusta

Loppuvenyttelyt

• (1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1) of:
BB Squat Clean (3’’ pause) + Hang Squat Clean
Riscaldati progressivamente e poi in 3 sets sali sino ad un (1+1) pesante ma ripetibile per altri 4
sets.
Pause above the knees.