12 Min EMOM Alt.

1. 30-30 sec hollow hold
2. 20-30 superman hold
3. 20-30 chin above bar hold

For time:

50/40 Cal Row
40 Pull ups
30 STOH 50/35 KG
10 Burpees over Bar
Time cap 8 min

5 rounds for quality

5 deadlifts, 75 %
5 turkish sit ups / hand (32/24 kg)
2 min rest

[Turkish sit up](

)

6 min AMRAP

7 sumo deadlift hightpull (45/35 kg)
7 wallballs
7 toes to bar

EMOM 10

Even: 3-5 bar MU
Odd: 7 thrusters (40/30)

Scale bar MU to jumping bar MU or chest to bar pull ups

5 rounds for time:

400 m run
40 dumbell snatch (55/35 pound)

Front squat 6 x 2 80 % of 1 RM

Handstand push up

-From headstand to plank and back
-From headstand to plank feet on the wall
-From handstand to headstand

4 x 1-3 strict wall facing handstand push ups

or

4 x 5-10 handstand push ups from a box

tee 2 aaltoa, aloita pienestä painosta vähitellen korottaen. kun epäonnistut tai tekniikka pettää, aloita uudelleen alusta.

20-10-20 reps for time:
Push press 60/40kg
Chest to bar pull-ups

*30 Bar over jumps after each round