Accumulate 5 mins in a handstand hold, break this as needed.
Kick up or chest facing
4x20 hand releases
4x20 scissor kicks
4-5 mins practicing tapping away with both feet
Scissor kick ups, goal is to have control in the kick up. Use a wall if needed.
Advanced, freestanding hold practice

Core and shoulder work.
5 Rounds for quality
20 hollow rocks
Gymnastics swimming. 15 scapular retractions, 20 freestyle and 20 breaststroke.
Rest 90 secs.

5x6
@~65-80%
Every 2.5min.

Penkki 1x95%, 3x3x89%

Ylileveäpenkki 6x3 (noin 70%, "touch and go"), kontrolloi alaslaskua!!

Ojentajat kumpparilla 5x15

Ojentajat otsalta 5x8

For quality
3-4 Rounds
8 Archer row
10 KB side crunch,left
40m KB front rack carry, left
10 KB side crunch, right
40m KB front rack carry, right
1 set Strict t2b

2-pos. clean and jerk
6x2+1r @ 85% (2x cleans, from hang and floor + 1 jerk)
Go every 90s.

For time:
20-15-10-5
Devils Press
40-30-20-10
Hand Release Push-ups
80-60-40-20
Double Unders

Time cap: 18:00

A) AMRAP 10
20 Double Unders
3-6-9-... Wall Balls
20 Double Unders
3-6-9-... Heavy KB Swings

Rest 3min

B) AMRAP 10
10/7 Cal.
3-6-9-... Burpees
10/7 Cal.
3-6-9-... V-ups

Rest 3min

C) Run 800m
+ AMRAP in the remaining of the 10min
4-8-12-... Heavy DB Snatches
2-4-6-... Box Jumps

Maastaveto 4x4x83%
-lämmittelysarjat vetoina polviin

Suorinjaloin mave sumolla 5x8

Kohatukset käsipainoilla 5x12-20

Reverse Crunhes 3x20

12x1 Power Snatch,
go every 30sec

10 min EMOM
ODD 10 ring dips
EVEN 10 T2B