Strict/Kipping Handstand Pushups
3 Rounds:
35% of Max Unbroken Strict/Kipping HSPU
25% of Max Unbroken Strict/Kipping HSPU
15% of Max Unbroken Strict/Kipping HSPU

*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds

4 RFT
50 Air squat
50 Double unders
10min Time gap

60%/2
65%/2
70%/2
(75%/2)2

Snatch balance
5x2@building.

4 sets, rest as needed

10-25 GHD Sit-Up
5-15 Strict Ring Dip

Scale if needed.

10 min emom, alternating
1 min: 3 x snatch balance
2 min: 3 x high hang snatch

Tee harjoitus suhteellisen kevyillä painoilla. Snatch balanceen ota tanko maasta, tuo se niskan taakse ja suorita liike.

C) for time:
row 1000m

Strength- Take 12 Minutes to find 1 rep max power clean

Tabata 20 on/10 sec off

8 rounds each, alternating. Total 24 sets (12 min)

Wall ball 9/6 kg
Sit ups w/wall ball 9/6 kg
Overhead lunges w/wall ball 9/6 kg

Istumaannousu tabata

4 min. 20 sek töitä 10 sek lepo.