For Time:
30 Handstand Push-ups
20 Deficit Handstand Push-ups (3.5"/2")
10 Strict Handstand Push-ups

A) Easy warm up: 12min
- 200m row
- 8+8 WGS
- 8 high box step up
- 8+8 KB gorilla row
- 16 alt KB swing

B) Little faster: YGIG 12min
Split the reps
- 20 wall ball
- 40 rope jump
- 20 kb swing, OH
- 40 rope jump
- 20 sit up

C) Lets go: YGIG 12min AMRAP, alt 1&2
1. 6/8 Cal row & 4 burpee
2. 8 box jump & 4 DB CJ

5x3 Clean pull 105-110%
3x3 Squat clean

EMOM’10
Clean pull
Hang squat clean

You should do the EMOM at the same weight as your best 3x squat clean.

IN 5'
50 KTB AMERICAN SWING 24/16-16/12
IN TIME REMANING MAX DU OR SU
REST 2'
IN 5'
50 WALLBALLS 9/6
IN TIME REMANING MAX ALT DB SNATCH 22.5/15- 15/10
REST 2'
IN 5'
50 BURPEES TUCK JUMP
IN TIME REMANING MAX D-BALL 60/40

5 rounds
1 min on 1 min off

ME OHS 61/43

Hiki:
Pull up (kippi/tiukka)

Treeni:
Every 2:30 min x 6
5-10 Pull up / C2b / Bmu 2-5
8-12 Hspu

Accessory
2-3 rounds
8-15 strict push up
8+8 Dual dumbbell gorilla row
8 Leg raise (dippi telineessä)

3-4 Sets of 8-12 Reps:
A. Strict Ring Dips
B. Double Dumbbell Front Rack Box Step-ups (20")
C. Lying Double Dumbbell Triceps Extension

*Repeat From 7.5.22 

Primer:

4-6 sets of 2 jerk ”Catch hold” against rig. As hard as possible for 2-3s. and reset.

A) Snatch & Clean and power jerk

Build up to a 1RM power snatch of the day in 12 minutes.
Rest 3:00 minutes
Build up to a 1RM power clean & power jerk of the day in 12 minutes.

B) Conditioning

4 Rounds for time of:
6 Snatches
5 Clean and jerks
4 Thrusters
Rest 2:00 min between rounds
Choose a moderate weight (60-70% of 1RM power snatch)

2 rounds:
5 Wall squats (slow tempo)
10m Lizard walk
5+5 Windmills with KB
5+5 Bottom-up press wit KB

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With barbell:
2x5 unbroken sets of “Bear
Complex”
= power clean + front squat +
push press + back squat + push
press

Rest and Relax, eat and recover as good as possible!