Rollosa viimenen

5 x Max unbroken Strict Handstand Push-ups.
1 minute rest between sets

5-4-3-2-1

Deadlift
Squat clean
S2OH
Pull ups

(Rx: 50/35kg)

4 Sets:
2 Clean Pulls
2 Hang Clean High Pulls - Video
2 Tall Cleans - Video

Percentages based off estimated 1RM Squat Clean:
Set #1 - 30%
Set #2 - 35%
Sets #3+4 - 40%

In 8 minute:
1 Km Run
AMRAP
10 Burpees
20 KBS 24/12

Rest 2' then

8 minute AMRAP of:
50 DU
10 UB Wall Balls 9/6
5 UB TTB

Three rounds for quality of:
10 chin-ups
10 ring push-ups

Pullups
76543

WOD:
5 rounds of 1 min each
Push press 20kg
russian twists w med ball
air squats
pushups/bench dips on last two sets
planks

20 V-up finisher

5 rounds for time of:
135-lb. overhead walking lunges, 20 steps
20 Med, ball sit-ups
20 hip extensions

@50%1RM

Lämppä leikkiä ja mobility

Harjoitellaan hyppynaru ja boxihyppyä

Lankku tabata 6x 20/10

Metcon
kaverin kanssa (tekijää saa vaihtaa niin useasti kun haluaa)
1km laitteella
20 kyykkyä
20 istumaan nousua
20 seinäpalloa