Day 2
Straight arm strength

3 rounds:

5-10 handstand leans video
8-10 straight arm plate lifts video
15-30 sec tucked front lever hold video

Rest 2 min between rounds

Complete each round as one giant set, only quick rests between movements

AMRAP 20 mins

12 box step over @2x22,5/15kg
12 push up on dumbells
24 air squat
24 V- up / sit up
Start each round with one rope climb!
Goal: 4+rounds
Optional: use KB for step over and normal push up

Shoulder accessory

3 rounds for quality:

10 single arm dumbbell press, SLOWLY DOWN
10 weighted turnover
20 lateral raises

3 rounds:
20/15cal Airbike
1+1 (Single Arm DB Press + Push Press + Push Jerk + Split Jerk + Windmill)
8 Lateral Burpee over DB

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5+5 Lying Shoulder Circles video + Thoracic Flow video

w/ partner:

100/80 cal Row / Bike
60 Power snatch
100/80 cal Row / Bike
60 Power Clean & jerk

Rx: 60/42.5kg
Masters: 50/35kg
Scaled: 40/30kg

(Time cap: 25min.)

Upper-back Triset: 3 x 10 each. Rest 60s.
- pass thru + facepull-apart + pull-apart
*Everytime you complete a round complete 20 Hollow Rocks

World's Greatest Stretch x 20-30s each pose

Day 1
Handstand push up skill

Headstand leg lifts 3x10 video
tuck straddle pike

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Practice headstand kip into push up for 5 min: video
-start from headstand, lower legs in a tuck position, kick legs straight and push arms straight
-first kick into front support (push up position), then attempt to kick legs more up
-progress to hspu if you can and if form allows
-the aim is to build awareness into the hspu

For Time:
1000m Row
25 Hollow rocks
100 Double Unders
25 Hollow rocks
10 Front squats 80/55kg
25 Hollow rocks
100 Double Unders
25 Hollow rocks
1000m Row

5-8 MU turnover jalat maassa tai boxilta
20 s hollowpito 20s supermies
5-8 Hyppy MU loppuojennuksella
3/3 Turkish sit up
5-8 Hollow ringturn

AMRAP 7'
15/12 cal row
15 Front Squat @50/35kg

2' Rest

AMRAP 7'
15 Slam Ball Burpee
15 Power Clean @50/35kg