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.

OPENIT kolkuttavat oven takana, harjoitellaan tuomarointia ja liikestandardeja yhdessä.
Treeni tehdään vuorotellen, toisen toimiessa tuomarina ja laskien ääneen toistot.

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

10 Back step lunges 60/40kg
Front rack

Try to add a bit of weight from previous weeks

For time:

200 DU
100 Air squats
80 burbees
60 WB
40 T2B
20 Push-ups / strict HSPU
10 Wall climbs

TC 35min

Find your 2RM clean

Find your 1 RTM = 1 rep technical max
This will work as your reference for the upcoming progressions
Post your score and weaknesses to compare to the later re-test

Find your 1RM of the day

Karen, for time:

150 Wallballs 20/14 lbs

TC: 12min

*valitse pallon paino niin, että jaksat heittää rx targettiin ja saat tehtyä väh. 12 toistoa per minuutti.

Row as many meters as possible in 12 minutes.

-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)