10 Back step lunges 60/40kg
Front rack

Try to add a bit of weight from previous weeks

Find your 2RM clean

10 x OHS 42,5/30kg

30 x DU

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

CONDITIONING

“Deck of Cards” 

With Airbike/C2Bike/Watt Bike/ Ski Erg or Rower

You need one machine and a deck of cards for this one.

This is a 52min workout (or 54min if you use jokers). Flip a card from the deck on the minute and do the number of reps as calories. Rest the remaining time from that minute. If you hit a joker, that means burpees for the whole minute.

Jacks = 11
Queens = 12
Kings = 13
Aces = 14
Joker = Burpees

RPE 3-4, go by feel. This is NOT supposed to be all out. 

Tailoring Options:

Jacks, Queens, Kings and Aces with 10 reps.

-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)

Etukyykky 8,8,8

nousevilla painoilla, tauot 2 min.

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.

Find your 1RM of the day