Front squat 1RM

for 20 minutes:

• handstand
• hspu, kipping hspu
• hs walk

Skill practice for 20 minutes. Try to do as many reps as possible of strict hspu (only one max set), kipping handstand push up (one set) or find your maximum time handstand or handstand walk for distance.

Row as many meters as possible in 12 minutes.

8 rounds for time:

• 10 Mountain Climbers (per leg)
• 10 Toes to Bar

• 10 Weighted Box Step-ups

• Finisher

• 9 Wall Climbs

• 1 Rope Climbs

Internationally acknowledged Finnish mountain climber Samuli Mansikka, 36, and the nepalese Pemba Sherpa died the 24th of March 2015 when descending Annapurna. Between his mountain climbing expeditions Samuli trained at CrossFit Herttoniemi where Samuli was well-known, from many years by some. The death of Samuli was a shock and a great loss and Samuli is being sorely missed. Samuli dying doing what was important and dear for him does not ease the grief but that Samuli managed to reach the top of Annapurna, 8091m, which is considered as one of the most dangerous and difficult mountains to climb, was a great achievement.

For time:

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

Time cap: 15 minutes

RX 22,5/15kg Dumbbell

SCALED 15/10kg Dumbbell

2 x Power Clean & Jerk
@70%

-Headstand progressions:
1) Tripod and knees on elbows
2) Hip extension, straight back, knees off elbows
3) Leg extensions
4) Headstand - pike position -headstand

-3 x 5 at Technical progression

-Kick-up to handstand

-3 x 5 Kick up to handstand (kiss the wall)

-TEST (Max Set)
1. Kipping HSPU
2. Kipping HSPU 1/2/3 Abmat
3. 2 x DB Push press (min 10 reps)

5x5 Bench Press

Etukyykky 3,3,3,3 3 jätä 1-3 toisto varaa

nousevilla painoilla, tauot 2 min.

5 rounds for time of

• 12 deadlifts
• 9 hang power cleans
• 6 push jerks

♀ 145 lb. ♂ 205 lb.