CONDITIONING

21 Deadlift @100/70kg
10m Handstand Walk (5m+5m)
15 Deadlift @120/85kg
10m Handstand Walk
9 Deadlift @140/100kg
10m Handstand Walk

RPE 4

Target <6min

Use only one barbell, and load it yourself.

Tailoring Options
Deadlift→ decrease loadings
10m HSW→ 20 Wall Facing Shoulder Taps

25min

400m soutu/800m pyörä
20 amerikkalainen kahvakuulaswingi
10 etunojapunnerrus

Bodaus - valmentajan valinta

For time:
100 DU
90 Air Squats
80 Push Ups
70 Knee Hugs
60 Wall Balls
50 Burpees
40 Box Jumps
30 Pull Ups
20 Handstand Pushups
10 Turkish Get-Ups

60/40 cal ergo
30 WB UB
Burpee remaining time
rest 4min btw amraps

20/15cal Ergo
8 x Strict HSPU

EMOM x 20

1) row
2) 8 Double DB thruster @22,5/15kg

30 min PK

12 kb swings 16kg/12kg

400m row

10 box step overs

30s plank

30+30s pistol bottom position

10 shoulder presses 20/15kg

4 sets, rest as needed
15-25 GHD Sit-Up

12 x 2:30min ON/90sec OFF

A. 3x
Max Calories

B. 3x
AMRAP of
3 Pullups
5 Pushups
7 Squats

C. 3x
AMRAP of
7 Wall Balls
7 MB Situps

D. 3x
AMRAP of
6 Single Arm Devils Press
6 DB Box Steps Overs

EMOM 12 min

1) 10 one arm KB overhead lunges 20/16kg (5 each leg)
2) 15 Goblet squats 20/16 kg
3) 20-30 Russian twists 20/16 kg (each side is one rep)

*Quality only!