Handstand walks

Drills, 1-2 rounds

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 –
Options (single arm elevation leans in full handstand). Variations – back to wall → chest to wall→ box pike handstand
Options (handstand shoulder taps). Variations – back to wall → chest to wall→ box pike handstand

12min alkavalla 2 minuutilla

5-10 varpaat tankoon + laite kevyesti palautellen

3 mile run along waterfront

400m run (both)
20 burpees over partner (other plank)
20 box jumps
20 pull-ups
6 wallwalks

*rest 1:00 after each round

squat bottom pos. pallof press 3x10/10

frontsquat 3RM

AMRAP 34'

500 m Run

15 DB Thrusters

250 m Ski / Row (rotate)
500 m Run

12 Box Jump Overs

2 length Sled Push

500 m Run

250m Ski/ Row (rotate)
15 x Goblet squats

2min break

Finisher for time
16-12-8

Ski (cals)
BB push press
Burpee over the bar
Wallballs

For time

• 30 calories on the Echo bike

• 100-meter front-of-body object carry (♀ 80 lb, ♂ 100 lb)

• 20 calories on the Echo bike

• 100-meter front-of-body object carry (♀ 80 lb, ♂ 100 lb)

• 10 calories on the Echo bike

• 100-meter front-of-body object carry (♀ 80 lb, ♂ 100 lb)

9'AMRAP
12 KB USA swing @24/16kg
9 air squat
6 pull up

LÄMMITTELY

3:00-5:00 minuuttia vapaavalintainen ergometri.
Sitten 8:00 min EMOM:
1-2) 5-10 Overhead squat
3-4) 4-6 Muscle snatch
5-6) 4-6 Snatch balance
7-8) 3-5 Snatch

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TEMPAUS

Tempaus,
10 x 2.
Nosta 1:30 min välein. Aloita 55% ja nouse 80% asti.

TYÖNTÖ
Raaka rive + vauhtipunnerrus + työntö,
10 x (1+1+1).
Laske painot vauhtipunnerruksen ykkösmaksimista.
Nosta 1:30 minuutin välein. Aloita 55% ja nouse 85% asti.

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BONUS

Niin monta kierrosta ja toistoa 10:00 minuutin aikana kuin mahdollista:
15 Kahvakuulaheilautusta (täysi liikerata)
10 Istumaannousua
15 Vauhtipunnerrusta
10 Istumaannousua

Keskiraskaat painot, joilla voi luukuttaa toistoja sisään ripeästi.

Every round 6 bench press and 10 chin up
8 rounds
2min rest between sets