Handstand Hold practice
Pull over

For quality 15 min AMRAP:

• 10 supine ring rows
• 10 diamond push-ups
• 2 wall climbs

For time:
5 sets of:
- 500 m run.
- 30 wall ball shots (9/6 kgs).
- 20 decline push-ups (30"/24").

4 x 5

3x 5+5 pistoolikyykkyjä

3 kierrosta
15m Waiters walk (paino pään päällä)
15 Vatsaa
15 Burpee

3 sets for quality:
5/5 Worlds Greatest Stretch

10 alternating high box step ups
10/10 clamshells

10 Kang Squats

Start with an empty bar, you can add a little bit of weight each set but it should be light

Then

3 Box Squats using the heaviest weight from last week.

Rest 1:00 between sets*
There are no prescribed number of sets here, do as many sets based on how you're feeling. If you are having a good day do more sets. Stop when you feel your form breakdown or speed decrease.

Jalkakyykky 7x5x70%
Penkkipunnerrus 7x5x70%
Jalkojennosto roikkuen 2x12-20 (polvennostot ok)
Pystysoutu tangolla 2x12-20

For Time:

30x Snatch 60/40kg

FOR TIME:
80 CAL ROW
40 STOH
80 DEADLIFT