For time

• 100 strict handstand push-ups

eli Elmon nimikkotreeni

10 rounds for time:
500m/400m row
10 deadlift (100kg/70kg)

FRONT SQUAT + SINGLE LEG RDL with ROTATION

5 +[5+5]@59%, 5 +[5+5]@68%, 5+ +[5+5]@77% 2-3 reps left for final set, fs-%, rest btw sets 2-3min

*merkitse tähän kuinka monta toistoa viimeisellä sarjalla tuli

3 rounds:

10+10 x front feet elevated split squats with DB's
30s reverse plank

*rest 1:30

Complete as many reps as possible in 7 minutes of

• 1 legless rope climb, 15 ft
• 3 bar-facing burpees
• 5 sumo deadlift high pulls

♀ 65 lb
♂ 95 lb

unilateral KB OH hold TABATA

backsquat 3x3 @rpe9

Abmat sit-ups

In teams of two

AMRAP 12'
120 wall ball (can be partner WB)
1500m row

5' rest

15' AMRAP
10 syncro ttb
20 HSPU/ pike push up
30 box step over

8' AMRAP
12 KB swing @20/12kg
9 box jump
6 push up

Every 2min x 8

A) 3-3-3-3 bench press (pause rinnalla)
B) 4 strict pull up