For time:
50 double unders
10 Handstand push ups
40 double unders
8 handstand push ups
30 double unders
6 handstand push ups
20 double unders
4 handstand push ups
10 double unders
2 handstand push ups

Time cap is 8 min. Go fast. Try to do hpsu unbroken.

Note: skaalaus tuplat tarvittaessa sinkkuina (x2) ja hspu:t joko lisä abmateilla/boksilla

Sumo Deadlift: 5 x 3. Rest 2:00

• Slightly heavier than last week
• Take 3-4 sets to build to work weight
• Reset on each rep
• Goal: 5% heavier than last week but maintain some great form.

4 Rounds of:
1+½ Stairs / 1:30 Row/Bike/Ski
+
Unbroken Complex of:
6 Hang Muscle Cleans @60/42.5kg
6 Push Press
6 Thrusters
Rest 2:00

• Goal: Challenging effort on the bar, but able to do unbroken complex after a good push on the cyclical effort

5 Sets:
3-Position Power Clean
3 Push Jerks

Ascending Ladder for 7 Minutes:
3 Clean and Jerks (60/40kg), 3 Toes to Bar
6 Clean and Jerks (60/40kg), 6 Toes to Bar
9 Clean and Jerks (60/40kg), 9 Toes to Bar
...
Add (3) Reps to Each Movement Until Time Cap

Back Squat 3 x 3 (samoilla painoilla)

4x 150sec ON/150sec OFF
alt.

A) 30 Wall Balls
+ Max Cal. In the remaining time

B) 30 DB Snatches 22,5/15kg
+ AMRAP in the remaining time of
3 Pushups
6 Situps
9 Squats

3 Rounds of
15 Toes-to-bar
20 Wall Balls
+
2 Rounds of
15 Hang Power Clean & Jerk 42,5/30kg
30 Double Unders

10:00 Accessory
11:00 Basic Endurance CrossFit
12:00 "Unknown"

Deload Start!

Wod
10 min amrap
4 Power snatch 60/45kg
8 Power clean
12 T2b