2 rounds of :

15m Handstand Walk
100x DU ; 50x attempts ; 150x SU
15m Handstand Walk
50x WBS 9/6 ; 6/3 ; 6/3
15M Handstand Walk
25x DL 100/70 ; 75/50 ; light weight

Hang snatch: 5x5

Superkids
10 ! wall ball + 20 m levypainon cant

Ninjat
10! Rinnalleveto raakana riipusta + wallball

Perform as many reps as possible in 12min:

Burpees- 10reps
Hand Release Push Ups- 10reps
Pull-ups- 5reps

In 20 minutes perform 150 DU/ 300 SU and 25 Lateral Burpees,
then remaining time
AMRAP
9 reps of SDHP (40/25kg)
20 m Farmers Walk (24/16kg)
8 reps of T2B

You go, I go

Back Squat + Deadlift, use approximately 60 % of your 1 RM back squat and deadlift

1 rep + 1 rep
2 reps + 2 reps
3 reps + 3 reps
4 reps + 4 reps
.
.
10 reps + 10 reps
9 reps + 9 reps
8 reps + 8 reps
.
.
1 rep + rep

This is a pyramid workout with a partner. Partner A does 1 back squat + 1 deadlift, while partner B rests. Then partner B does 1 back squat + 1 deadlift, while partner A rests.. then go on until 10 + 10, then start to go back to 1 + 1.

Partners use 1 barbell on the rack for squat and 1 barbell on floor for the deadlift. If you have different weights, you have to load + deload the barbells accordingly.

The result is total KGS lifted that day by the team !

5 Rounds:
10 Power Snatches
10 Box Jump Overs

Barbell - 42.5/30kg

Harjoitellaan etukyykky

5 x 7

Pidetään pieni pallo (4 lbs) pyllyn alla, palloa saa vain hipaista pyllyllä!

3 Rounds for time:
400 Meter Run
12 Dumbbell Power Snatches (70/50lb)
21 Single Dumbbell Squats (70/50lb)

Kilos: 30/22.5

AMRAP 5 min:
- 10 Kb wing (24/16 kgs).
- 8 Box jumps over with Kb.
- 10 Push ups on the medball.