5 x 3-6 negative strict hspu
- lowering 3sec
- scale: only lowering 3-5sec/ pike box hspu

AMRAP 12: for quality
20-30sec handstand hold/ 5-10m handstand walk
5-10 strict t2b/ leg raises: lowering 3sec
10 dB renegade row + 20-30sec OH hold

Every 5min for 4 rounds
450/400m row
21 wall ball 20/14
15 KB swing 32/24

Teams of 3
120-90-60-30
Wallballs (20/14)
Cal Row
12-9-6-3
Rope Climbs
*200 Meter Run as a team after each round

• Rx+: Legless Rope Climbs
• TIME CAP = 30:00
• First round example: 120 wall balls, 120 cal row, 12 rope climbs, 200m run

2 rounds for quality of:
15m Double KB Front Rack Carry, pick load
15 Dumbbell Hammer Curls, pick load
15m Double KB Front Rack Carry
15 Ring Dips
15m Double KB Front Rack Carry
15 Banded Tricep Push Downs

Karhu CrossFit

”SWEATY TEN’S”
5 x 10min LOW PACE AMRAPS

1) 10 x alt. DB snatch - 10 x box step ups
2) Ergo
3) 10 x push ups - 50 SU
4) 10 x foot elev.hip flexor pumps -10 x Sit ups
5) 10 x ring rows- 3 x wall climb

Keep HR 60-75%

Maastaveto 4x5 (40-50-60-70%), 75% x amrap

Suorinjaloin mave käsipainoilla 3x10

Vatsarutistukset 3x30

Hyvää huomenta kumpparilla 3x30

Every 2 mins for 14 mins (7 sets)
2 Power Cleans + 1 Split Jerk
- Start at 65% 1RM Clean and build over the 7 sets.

Every 2 min perform 1 Snatch increase by 2.5/5kg each round. Start at 60% 1RM

For time:
21 one-legged squats with a 24/16kg kettlebell
15 clean and jerks 82.5/60kg
9 muscle-ups

Rest 15 minutes

Then, for time:
21 parallette handstand push-ups
15 snatches 75/50kg
9 muscle-ups

Strength

Every 2 minutes for 12 minutes

Perform 6 sumo deadlifts

WOD

10 minute EMOM

Even: 5-10 HSPU

Odd: 5-10 TTB

At home

Even: 5-10 odd object Z press

Odd: 5-10 straight leg sit ups