Accumulate 2:00 L-Sit Hold

-Then-

5 Rounds For Quality:
40m Handstand Walk
20 Syncro Lunges

-Then-

Accumulate 2:00 L-Sit Hold

*atheletes will divide the time on the L-Sit and distance on the Handstand Walk

150cal row
100 situps

100 KB swing 32/24kg
50 t2b

30 Barbell rollout
24 turkish get up 20/12kg

Yhden liikeparin suoritettuasi voit siirtyä seuraavaan!
Yhden liikeparin sisällä voi vaihdella liikkeestä toiseen kunnes kaikki toistomäärät tulevat täyteen.

3 x AMRAP5, 3min rest between

1. "Cindy"
15 Air Squats
10 Push-ups
5 Pull-ups

2. "Annie"
30 DU
15 Sit-ups

3. "Diane"
21-15-9
Deadlifts 100/70 kg
Kettlebell push press 16/12 kg

AMRAP 8 / YGIG round
12 alt. Double KB step back lunge
(2 x 24/16kg)
12 Fatbar deadlift
(2 x 30/20kg)

10 Rounds:
Every 2:30min
3 Deadlift @ 80%
8 T2B
12 Alt DB Sn.22.5/15kg

In 15 minutes:

• hang snatch doubles (above knee)

Every 1:30 min x 5

Clean Deadlift
Power Clean
Front Squat
@60% of 1RM

Rest 3 min

Every 1:30 min x 5

3-Position Squat Clean
@60% of 1RM

For time :

45 Handstand Push-Ups
45 Deadlift 100/70kg

TC 10

shoulder press
- find heavy 8 in 10min

Deadlift

3-3-3 TnG
1-1-1 ( 2-3 RIR )

Go Every 3:00