A, Handstand walk practice

B, Core work

Bicep 21s: 3 x 21. Rest 90s.
+
- Worlds Greatest Stretch x 10 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

For time

1 000 burpee

Composed by Gavin Peacock.

3 sets:
20 Hollow Rocks (Weighted if you want)
20 Reverse hypers (Use ~25% of your 1 RM back squat)
30 sec Table top hold or face up plank
10/10 Tall kneeling Pallof Press @2222

10 rds:
2 min on 2min off
A: 10 OHS 95/65 lbs + 40 DU
B: 10 kettlebell swing 32/24kg + 3 bar-mu

Scale OHS to 75/55lbs if needed. Goal is unbroken OHS.
Scale kettlebell to 24/16 if needed. Goal is unbroken swing.
ALTERNATE BTW A AND B ( five intervalls each)
Both a and b are AMRAP´s.

30 min EMOM

min 1. 4 push up + kneetap (eli punnerruksen aikana koita koskea polvea) tai vaan punnerrus
min 2. 20 sec hollow hold
min 3. 20 sec superman hold
min 4. 10 dippi kädet penkillä
min 5. 4- 6 burpee + polvennostohyppy

• For Time:
DB Box Step Overs (22.5/15Kg) 40 reps
Assault Bike 1000 m
DB Box Step Overs (22.5/15Kg) 40 reps

Ladder
2-20 Power Squat Clean @40/30
10 - 100 Double Under

Emom 3'
5 Burpees

• 60 CAPACITY Min of:
Assault Bike @ 60/70% MHR