Skill EMOM 40 min

EMOM 40 min:

1) 2 Negative HSPU
2) 3 Kipping pull up
3) 4 T2B
4) 5 Push up
5) Rest

"Annie"

50-40-30-20-10

DU´s
Sit-Ups

TC: 15 min

Practice progressions towards Handstand Walking;
- Kicking up to wall with control
- Balancing with less contact (e.g. one foot on wall, one hand on floor etc)
- Shoulder tap progressions
- Kick up and walk a few steps into wall
- How to bail and fail

14 min AMRAP

1 ropeclimb
5 HSPU
20 BW farmer's walk

Optional Accessory:
CONDITIONING
4 rounds for time:

250/200m Ski Erg
20m D-Ball Carry

Tailoring Options:
Ski→Row
D-Ball Carry→Farmers Carry
RPE 3 to 4

15-14-13-12-11-10-9-8-6-7-6-5-4-3-2-1
Yleisliike
15-14-13-12-11-10-9-8-6-7-6-5-4-3-2-1
Istumaannousu
15-14-13-12-11-10-9-8-6-7-6-5-4-3-2-1
Kahvakuulaheilautus

Max reps of one of these:

A. Bar MU
B. Kipping chest to bar pull up
C. Kipping pull up

AMRAP 8:00
15 Deadlifts @100/70kg
30 Air Squats

Goal: 4+rounds
Pace this like an open workout breaking deadlifts early.
Deadlift weight should be moderate: at least 5 reps per set.

Extra credit:
Banded Glute Bridge: 4 x 10. Rest 60s.

Accessory work

3 Giant Sets:

10m Single Arm Overhead Dumbbell Walking Lunge (Left)
10m Single Arm Overhead Dumbbell Walking Lunge (Right)
10 heavy banded kettlebell swing

10m= about räkin yksi suora

12 DB snatch (30/20kg)
9 Burpee
12 Chest to bar
9 Burpee