Treeni
Strict/kipping hspu
5x2 v2
Negat. hspu 3x1

Hiki:
Negat. hspu 4x2 / käsilläseisonta pito 3x 15-20s
Box hpsu 4x10

5x5min AMRAP (rest 3min)

A) 12/7 Cal Echo/Bike - 7 Handstand Pushups

B) 5 Hang Power Clean & Jerks 60/40kg - 25 Double Unders

C) 12/9 Cal. Row – 5 Burpee over rower

D) 7 Strict Pullups – 10 Box Jump Overs

E) 16 KB Swings – 20m Walking Lunges (with KB anyhow) 24/16kg

A) Deadlift against a band
6 x 3. Every 60s.
- These are SPEED reps
- Approx 60% of 1RM

B) Barbell Box Step-up
4 x 5 each. Rest 90s
- Box/Step height around knee cap.

Ergo cal
rest 5min btw sets

4 rounds

5+5 kb snatchs + kb OH lunge 24kg/16kg both sides
5 deadlifts 130kg/90kg

5+5 kb clean and jerks 24kg/16kg both sides

Wod
For Time
800m Run
3 Rounds
20 Db Snatch 22,5/15kg
12 Pull up

12 min Time Cap

A)
Close Grip Floor Press in Bridge
8 x 3. Every 60s.
- These are SPEED Reps, so use a weight that moves well
- Slightly heavier than last week if possible

B)
Strict Pull-Ups
6 x 4. Every 60s
Options: Weighted, BW, Partner/Self Assisted on bar or rings

2000m Row

e90s x9

power clean + hang power clean

30 DL 50/35kg
15 Hand release Push Up
30 Hang Power Clean 50/35kg
15 Hand release Push Up
30 S2OH 50/35kg
15 Hand release Push Up