SET A I 4 rounds
6+6x bulgarian split squat
16x plank miniband knee to chest

SET B I 3 rounds
10x banded hamstring curl
12x cossack squat alt.
6+6x banded half kneeling rotation

9 x 30s / 15s off:
1. Plank leg lift
2. Russian twist
3. Plate leg lowers

Handstand Circuit

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps
2 Kick up to handstand and take 6 fast steps

– Rest as needed b/t exercises –

STRENGTH

4 rounds of
10 Barbell Bent Over Row
12 DB Seesaw Press (6/6)
90s Rest

WOD

AMRAP 10'
8 DB Up-Down @2x15/10kg
10 Double DB Hang P. Clean
12 Double DB Alt. Farmer Lunge

Rx+: @2x22.5/15kg

ACCESSORY

3 rounds of:
10/10 Banded SA Y Raise
8/8 Side Plank Rotations

For time
- 50 front squats

• Every time you drop the bar, complete 20/30 calories on the Echo bike.

• ♀ 125 lb

• ♂ 185 lb

Liit 35'min

One at Row @moderate pace

Another performs: _____________________ Another performs:

Treenaaja ________________________________ Kuntoilija

5+5 Single arm DB overhead squat ______ 5+5 Single arm DB overhead squat
10 T2R ____________________________________ 7 T2R / 7 Ring leg raises
30" Handstand hold (Against wall) _______ 20" Handstand hold (Against wall) or Pike hold
15 Wallballs 20/14lbs _____________________ 10 Wallballs

Liikeparin dead bug + pull over liikkeen kanssa.

JERK Technique
With PVC and barbell
- Strict Press
- Dipp & drive
- Push press
- Push jerk
- Split jerk

Clean complex
10 min for quality:
2 push jerk + 1 jerk

EMOM for 4 rounds
1) Gorilla rows
2) Landmine twists
3) Alternating DB snatches
4) Rest

Alternate B1 / B2

B1. KB Front rack box step ups – 3 to 4 x 6-8/side @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Incline DB bench press – 3 to 4 x 8-12 @ RPE 8-9 (1-2 RIR), rest 2:00 before B1

Endurance

3 x 10min AMRAP / Rest 3min Between:

A)
- 5,10,15,20,25,30... x Wall Ball
- 40m KB Farmers Carry

B)
- 10x Burpee Broad Jump
- 20m Walking Lunge (weighted)
- 20x V-Up

C)
- 1min Erg (ski,row,bike)
- 20m Heavy Sled Pull/Push