A, Handstand walk practice

B, Core work

Box-kyykky 8x2x55%
Raaka rinnalle veto "max1"
Reverse Hyper 5x15
Yhden käden etuheilautus (yhteensä 100 toistoa per käsi)

Row intervals:
10 x 500
2:30 min rest between sets
5 min rest after the 5th set

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Discontinue the workout if the 500m speed is +-0,5 second of the first interval, no matter which repeat you are on.

stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
20 jax
10 lunge
5 v-ups

Metcon/*Rx(25)
4 giant sets
8 bulgarian split squats
8 sit ups
8 curls
8 slow bicycles
8 shoulder press
8 dbl crunch w/leg ext
8 rev fly
:30 sec plank

rest as needed between rds

Finisher
30 w raise
30 sec mod y iso
30 arm circles
60 flutter kicks
2 min hip opener

• 14 Min EMOM of:
1st Min
BB Deadlifts
75% 1RM 4 reps
2nd Min
Toes to Bar 8-12 reps

Etukyykky max1
Maastaveto 5x5x80%
Reverse Hyper 5x8-15
Vatsat 100 toistoa

A) 10 burpees

B) 3 x bass sand hill

C) 25 TRX rows
25 push ups
25 air squats

D) 100 crunches

Penkkipunnerrus 8x3x60%
Kulmasoutu 5x12-20
Pystysoutu käsipainoilla 3x20-30
Jalkojen nostot riippuen 5x12-20

135 min

Skill: HSW practice for 15 min

1.Weightlifting
A. Slow pull snatch + snatch – (15 – 20) x (1+1) @ 65%+, go every minute. Perform the reps in 2 waves
35 35 37,5 / 37,5 40 40 / 42,5 45 40 / 42,5 42,5 45 / 45 - - / 47,5

B. Clean and jerk – (4 – 8) x (2+2) @ 77.5-87.5%. Build to a heavy set of 2 cleans THEN 2 jerks for the day, aim for 4 to 8 sets @ 77.5-87.5%1RM range
45 52,5 55 55 57,5

2.Conditioning
A. For total of 3-4 rounds (3-4 x A1 + A2)

A1. 2 minute AMRAP
30 double unders
10 thrusters @ 43/30kg (95/65lbs)
Results A1: 2 rounds, 1 + 9 thrusters, 1 + 6 thrusters

REST 2 minutes before A2

A2. 2 minute AMRAP
10 bar facing burpees
10 overhead squats @ 43/30kg (95/65lbs)
Results: 1 + 10 bfb, 1 + 6 bfb, 1 + 6 bfb

REST 2 minutes before A1

3.Cool down
A. Easy Assault bike for 5 – 10 minutes
B. Movement flow