Leppäileee

A.
Every 90 seconds, for 30 minutes (5 sets of each station):
Station 1 – Front-Foot Elevated Split Squat with DBs x 6 reps each leg @ 3111
Station 2 – Strict Handstand Push-Ups or L-Seated DB Press x 10-12 reps @ 2111
Station 3 – Supine Ring Row x 10-12 reps @ 2111
Station 4 – Reverse Snow Angels x 15-20 reps (slow and controlled)

B.
Three sets of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 30 seconds
Couch Stretch x 90 seconds each leg
Rest 30 seconds

A.
Every minute, on the minute, for 21 minutes:
Minute 1 – Dumbbell Push Press x 6 reps
Minute 2 – Renegade Rows x 6 reps
(Push-Up, Row Left, Push-Up, Row Right)
Minute 3 – Alternating Lateral Lunge x 12 reps

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Single-Arm Dumbbell Snatches
12 Push-Ups
12 Jumping Lunges

A.
Every 8 minutes, for 40 minutes (5 sets) of:
Run 800 Meters
21 Kettlebell Swings
12 Strict Pull-Ups

Note times for each set, and add them for total working time.

B.
Hawaiian Squats x 8-10 reps per side
Hollow Body Hold/Rocks x 45-60 seconds

12 Min EMOM of:
1st Min
Ring Row (Tempo X131) 6-8 reps
2nd Min
Strict Ring Dips (Tempo 31X1) 6-8 reps

D.
Three sets of:
Glute-Ham Raises x 8-10 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed

5:00 max distance Single arm DB overhead carry 50/35.
Every time you put the DB down or switch arms do 5 DB Snatches on the same arm before you can resume accumulating distance
Rest as needed
5:00 max distance Deadball bear hug carry 100/70. Every time you drop the ball you have to do 5 Dball squats before you can resume accumulating distance

AF WEEK 9, Day 1 TEST WEEK

CORE:
1-3 rounds, go by feel

1) 10 Slow and Controlled Hanging Leg Lift
2) 20 Russian Twist

Harjoittele naruhyppelyä (köysillä)

C.
Four sets for times of:
Row 1000 Meters
20 Chest-to-Bar Pull-Ups
30 Wall Ball Shots (20/14 lbs)
40 Russian Kettlebell Swings (32/24 kg)
Rest exactly 4 minutes