Penkki 9x3x40% + minikumit
Jyrkkä vinopenkki nousu max3-5 sarjaan
Kahvakuulasoutu vuorotahtiin 3-5 "hapotusta"

terävyyttä jalkoihin. Lämppä, kyykkyharj, hyppyjä 46 cm boxille 3 x 10. Ojennushyppy 5x 10. Etukyykkyjä 5x5 sarjoja. 10 hyppyä boxille

Walk 100 meters on your hands, even if it is 2 meters at a time.

A.
Strict Handstand Push-ups
5 Rounds, Not for Score:
1:30 Light Row
:30 Seconds Max Reps Strict Handstand Push-ups

B.
2 Rounds:
AMRAP :30 Seconds – Power Clean (60/42.5)
AMRAP :30 Seconds – Push Jerk (60/42.5)
Rest 1:00
AMRAP :45 Seconds – Power Clean (70/50)
AMRAP :45 Seconds – Push Jerk (70/50)
Rest 1:30
AMRAP 1:00 – Power Clean (80/55)
AMRAP 1:00 – Push Jerk (80/55)
Rest 2:00

C.
On the 0:00…
400 Meter Row
27 Toes to bar
21 Thrusters (42.5/30)

On the 6:00…
400 Meter Row
21 Toes to Bar
15 Thrusters (60/40.5)

On the 12:00…
400 Meter Row
15 Toes to Bar
9 Thrusters (70/50)

For Time :

► 30 Pull Up
► 800 m Run
► 30 Push Up
► 800 m Run
► 30 R Squat
► 800 m Run

With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Dragon Flag
L-sit
Barbell Roll Out

rope climbing technique

100 x situp for time

Gymnastics
3 Rounds
:40 Pistol 1-2′s
:20 Rest
:20 Toes to bar (One max set in 20 seconds)
:40 Rest
A pistol 1-2 is one pistol on your stronger leg followed by two pistols on your weaker/less stable leg.