Get rrready

05 Rounds for Time :
► 010 Front Squat
► 015 DeadLift
► 400 m Run

4x 3min AMRAP rest 1 min b/w
10 cal bike
10 DBL DB clean & jerk AHAFA

BACK SQUAT / THREE-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat:
4 x 8-10

A2) Three-Point Dumbbell Row:
4 x 8-10

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Back Squat, followed by a set of Dumbbell Rows. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

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Exposure 3 of 8

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HANDSTAND WALKING/BALANCING

Choose one of the following scaling options, and spend 15-20 minutes developing your hand balancing:

A) Hand Walking (free or 2′ from wall)
B) Wall Inverted Hip Shifts with Hand Release (from a Wall Walk or Kick Up)
C) Box Piked Hip Shifts with Hand Release
D) Floor Piked Hip Shifts with Hand Release

Rest after each set or attempt and don’t turn it into a 20-minute AMKAP (As Many Kick Ups as Possible). If you’re not spotting someone, you can use the rest periods to do some light stretching or light rowing, jogging, cycling, etc.

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3 x 3 tempausta maasta

21-15-9 For time:
- Kb Swing (24(16 kgs).
- Toes to bar.
- Over head Squat (20/10 kgs bumper).
*** Time Cap: 25 min.

DL: 3x5 (75/80/85)

AMRAP in 10 minutes:
50 Bar Facing Burpees
30 Power Snatches, 135/95
10 Muscle ups

AMRAP 20min
7,00m overhead lunge @40/25
8 burpees over the bar
7,00m overhead lunge @40/25
8 chest to bar pull ups

3 x 3 tempausta riipusta