A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Strict Ring to Sternum Pull Ups x 6-8 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)

For Time:
Handstand Walk 30 m o Wall Climb 10 reps
Double Unders 150 reps
3 Round of:
Strict Handstand Push Ups 20/15 reps
Toes to Bar 20 reps +
Double Unders 150 reps
Handstand Walk 30 m o Wall Climb 10 reps
20 Min Timecap

• Open 18.4

For time

40 box jump
40 Cal row
30 box jump
30 cal row
20 box jump
20 cal row
10 box jump
10 cal row

TC 20 min

The good bad Friday !

If you know then you know !

Low Aerobic pace for 60-90min:
5min run
5min ab
5min row/ ski
Guide line for HR in this session: 120-140

12-15x
400m run
Rest 60s btw sets.
Goal is to moderate + pace, so that you can keep the pace same through whole session. Now we start to run 1-2 times each week, so it is time to squeez in the runnig volyme.

Käytä aikaa omien heikkouksien hiomiseen

Esim. EMOM tyylisesti

5 x

3 PEP
6 overhead squats
12 askelkyykkyä tanko eturäkissä

Then depending on your weaknesses choose ONE of the following:

4a Met-Con

AMRAP 5 min

150 empty sled push (75 out 75 back)
5 hang power snatch 155/105 lbs

4b Gymnastics

AMRAP 5 minutes

30 DU
10 Alternating weighted pistols 53/35 lbs KB