Weighted box step ups

6x8+8 w DB/KB

WORKOUT 18.4
21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk
Time cap: 9 minutes

VARIATIONS
Rx’d: (Ages 16-54)
Men deadlift 102kg then 143kg
Women deadlift 70kg then 93kg

Scaled: (Ages 16-54)
Men deadlift 61kg and perform hand-release push-ups,
then deadlift 83 and bear crawl
Women deadlift 43kg and perform hand-release push-ups,
then deadlift 61kg and bear craw

4 rds accessory:

15 strict TTB/ leg raise
20 American swing

5rds, 0:45 on, 0:15 off

hollow hold
superman hold
L- sit
wall squat

For time:

50 thrusters 42,5/30kg

3 x alkavalla 4 minuutilla

8 romanialainen maastaveto, jätä 2 toistoa varaa
max toistot rengassoutu

For time
20 DB push press 2x22,5/15
30 pull-up
40 push-up
50 KB swing 24/16

DELOAD WEEK

4 rounds
8-6-4-2 back squat @55-70% 1RM
Rest 1min
4-3-2-1 high box jump 75/60
Rest 1min

3 sets of
A) 5-8 Strict Chinups (weighted if possible)
B) 10-12 Double DB Bench Press
C) 10-12 Sumo Deadlift High Pulls

BBF C) 8/8 bentover row

• Rest about 60-90sec between movements and sets.

10x 1min ON 1min OFF

A) 5 Mavea 5 Etukyykkyä
Amrap: BOB

B) 5 Raakariveä 5 STOH
Amrap: Pistoolikyykky

50/35kg