Headstand
Headstand Progressions
*Tripod
*Headstand
*Forearm Headstand
Use following template:
3x12s, 5x12s, 3x24s
4x24s, 4x36s, 5x36s
4x48s, 4x60s, 5x60s

Push-up
*Incline push-up
*Push-up
Use following template:
3x3, 5x3, 3x6
4x6, 4x9, 5x9
4x12, 4x15, 5x15

Frog Hold
Skin the cat
L-Sit

Penkki 45kg max rep 60sek
Istumaannousut max rep 60sek
Takakyykky 45kg max rep 60sek
Raakaleuka max rep 60sek

Otsikon mukaan.

Every 3 minutes for 6 rounds:
12 Dumbbell Front Rack Reverse Lunges (6e)
12 Dumbbell Burpees

Post work to comments.

---

TEMPO BACK SQUAT / TEMPO FRONT SQUAT

Tempo Back Squat (33X1):
Heavy 3

Warm up and work up to a heavy set of 3 Tempo Back Squats. Use spotters on all work sets.

Tempo Front Squat (33X1):
Heavy 3

Drop weight from the Back Squat set and perform a heavy set of 3 Tempo Front Squats.

AFAP
12-9-6-3 handstand push ups
24-18-12-6 pistols
then
30 squat snatch @30

uneven min 5x burpee
even min 5 boxihyppyä

5 Tours
2min de rameur
2min de récup

Distance total en commentaire

For Time :
► 100 Cal Row
► 080 Burpees over Man
► 060 Kettlebell Swing
► 080 Box Jump
► 100 Push Press

E(2)MO(2)M

20/10 x 4 conditioning
2 minutes each

6 x 2 = 12

45/15 x 2 conditioning

12

2min no stop

12

KBs (men : 45 to 60 ... 25 to 35)

20 Swings
10 Thrusters
20 Tactical lunge
10 Superman push ups ALT

BBs (men ;95 to 135.. 65 to 105)

20 Deadlift
10 Floor press
20 sprawl over bar
10 roll outs

DBs (m : 25-35 ... L : 15-25l

20 Plank row
10 Clean squat
20 step forward lunge
10 Push press