10:00 AMRAP
4-8 Strict Handstand Push-ups
16 Russian Swing @32/24kg
Rest 60s

Goal: 4+ rounds
HSPU: Deficit, Floor, 1pads, Pike, Pike 1pads, regular push-up variations.

Extra:
Banded push down
3x50 reps Rest 60s

2-3 rounds, 30 secs per station, for max reps of:
- Alt. V-ups
Rest 30 secs
- Alt. Heel Touches
Rest 30 secs
- Plate Turkish Sit-up
Rest 30 secs
- KB Russian Twists
Rest 1min btw rounds

400-m run
1:00 max burpee + push-up

YGIG "Isabel"

60 snatch for time.
Share the reps anyhow.

42,5/60kg

6 rounds for time:
400m Run
6 Back Squats @65%

3 rounds of:
2 Power Cleans
Rest 30 secs
2 Power Cleans
Rest 30 secs
2 Power Cleans
- Rest 2min btw rounds.

Round 1-2: 60-65-70% 1RM
Round 3: 65-70-75% 1RM

1) Wall climbs 4x4
2) Squat clean and jerk 4x(2+2)x75%

Penkki 2x6x82,5%

Kapea penkki 60%x2xAMRAP
-väh. 5min tauko välissä

Vipunostot maaten 3x15
-varovasti kuormaa

Facepulls 3x20

Ojentajat kumpparilla 3x10-15 / käsi
-vuorotahtiin

2 rounds

4min AMRAP
2 wall walk
12 wallball 20/14

2min rest

4min AMRAP
4 strict pull-up
12 db one arm hang c&j 22.5/15

2min rest

50 DU
300m run
40 T2B
300m run
30 push ups
300m run
20 burpees