C.
Complete 12 minutes of:
40-Yard Sled Push (heavy)
40-Yard Farmer’s Carry (heavy)

Intention here is constant movement for the 12 minutes. Don’t make the loads so heavy that you cannot continue to grind…but don’t make them so light that you are sprinting and so gassed that you have to break.

Handstand push up

-From headstand to plank and back
-From headstand to plank feet on the wall
-From handstand to headstand

4 x 1-3 strict wall facing handstand push ups

or

4 x 5-10 handstand push ups from a box

Treeni julkaistaan perjantai aamuna!

A.
For max reps:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds
30 Seconds of Handstand Walk (for max distance)
Rest 30 seconds
45 Seconds of Muscle-Ups
Rest 15 seconds
45 Seconds of Toes to Bar
Rest 15 seconds
45 Seconds of Handstand Walk (for max distance)
Rest 15 seconds
60 Seconds of Muscle-Ups
60 Seconds of Toes to Bar
60 Seconds of Handstand Walk (for max distance)

Note results as in the following example:
30s = 12/19/40 feet
45s = 11/21/35 feet
60s = 9/24/55 feet

For time:
- 20 DU.
- 12 OHS (35 kgs).
- 1 rope climb.
- 20 DU.
- 9 OHS (35 kgs).
- 1 rope climb.
- 20 DU.
- 6 OHS (35 kgs).
- 1 rope climb.
- 20 DU.
- 3 OHS (35 kgs).
- 1 rope climb.

RM Back Squat

B1: 10 Boxjump Stepdowns@45/30cm
B2: 15 Muscle Cleans
B3: 100m Sprint
vila 2 min x 3
vila 4 min
B4: 7 Burpee Boxjumps@45/30cm
B5: 15 KB Swing to lock out
B6: 100m Sprint
vila 2 min x 3

Lepäää

Dip, MU progression, Front lever progression, candlestick lowers

For time:
20 Burpees
18 Wall balls
16 Hand release push ups
14 Power clean 50/35
12 TTB
10 Box jump
8 push press 50/35
6 CTB
400m row