1 x 20 + 3 x 10

Add 5kg to previous week

Rest 3min between sets

Start with your stronger grip and change every set!
No belt, no straps!

• 1x5@70%
• 1x5@75%
• 1x5@80%
• 1x5@85%

30 min AMRAP of

RX:
5 Wallball 20/14lbs
3 Hand Stand Push Up
1 Power Clean 100/70 kg

One works (1 round) while the other rests. The score is the amount of rounds done.

Scaled:
30 min AMRAP of
5 Wallball 14/10lbs
3 Hand Release Push Up
1 Power Clean @80% from 1RM

One works (1 round) while the other rests. The score is the amount of rounds done.

**
Mikäli teet yksin, suorita Holleyman sellaisenaan;
30 rounds for time
5 Wall ball
3 HSPU
1 Power clean
- Skaalaa tarvittaessa!

Find your 2 rep max for front squat

5x10@50%

"Fran"

For Time:
21-15-9
- Thrusters (42,5/ 30kg)
- Pull-ups

• TT: 5:00 TC: 10:00

Good morning 3x10 or hip extension

Back squat:
- 1x8@65%
- 1x6@75%
- 1x4@85%
- 1x4@90%

Front squat:
1x5@70%
1x4@80%
1x3@85%
1x3@90%

For time:
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

Rx:
♀ deadlift 155 lb. then 205 lb.
♂ deadlift 225 lb. then 315 lb.

Time cap: 9 minutes

Scaled (Ages 16-54)
♀ deadlift 95 lb., perform hand-release push-ups, then deadlift 135 lb. and bear crawl
♂ deadlift 135 lb., perform hand-release push-ups, then deadlift 185 lb. and bear crawl

Masters 55+
♀ deadlift 125 lb., push press 65 lb., then deadlift 165 lb. and perform sets of 10 handstand push-ups
♂ deadlift 185 lb., push press 95 lb., then deadlift 255 lb. and perform sets of 10 handstand push-ups

1 rep max bench press