A) 2 SETS: 5 Pike Push-Ups (abmat, floor, deficit)
B) 2 SETS: 2 Wall Walk with 4 Alt. Shoulder Taps each rep
C) 2 SETS 3 Strict Handstand Push-Up (abmat, floor, deficit) or 5 Box Pike Push-Ups (abmat, floor, deficit)
RPE 5

8 sets of Front Squat
Set 1: 3 @60%
Set 2: 3 @65%
Set 3: 2 @75%
Set 4: 1 @80%
Set 5: 1 @85%
Set 6: 1 @90%
Set 7: 1 @95%
Set 8: 1 @100%
- Rest 2-3min btw sets

WOD / EASY:

EMOM25
a) DB complex
b) pistol squat / weighted alt. box step up
c) KB flow
d) 3-5s negative HSPU / wall supported HS practice
e) rest

Work 30-45s / min.

Db complex: Floor press - Turkish get up (upwards) - db hang snatch - TGU (downwards). First full complex for L, then R.
Kb flow: [Fort Diemerdam I](

)

Basic Endurance 45 Minutes

5:00 Cardio

3 Rounds:
0:30 Wall sit
1:00 Plank Hold
0:30 Deadhang

5:00 Cardio

3 Rounds:

20 One Arm Kettlebell Swing, alternating
10+10 Suitcase Deadlift
15 Kettlebell Squat

WARM-UP



3x

:45s Ski erg
20 Banded pull aparts
15 Medball bearhug squat jumps
12 Rolling tricep extensions
10+10 1-Arm kettlebell deadlifts
5 Caterpillar burpees
10+10 90/90 hip openers

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STRENGTH

Back squats,
8 @ 64%
8 @ 66%
8 @ 68%
8 @ 70%

Front squats,
2 x 5 @ 72%
2 x 5 @ 75%
5 @ 77%

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ACCESSORY

Bulgarian split squats,
4 x 12/12 (hard)

Reverse hyper,
4 x 12 (hard)

Standing 1-arm behind the neck tricep extensions,
4 x 12/12 (hard)

Pull-ups
4 x Max reps (Use bands if needed)

Sandbag bearhug hold
4 x 1:00 min (hard)

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(OPTIONAL) CONDITIONING



4 Rounds for time:
20/15 Calories ski
15 Dual kettlebell deadlifts, 2 x 32/24kg
10 Kettlebell facing burpees"

Skill practise: Handstand Push-Up

Cartwheels
Headstand balances
..
HSPU kipping
HSPU triplets with deficit

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Post three highest sets in cm

PK 2 hölkkää 40-45 min.

A, Find daily max of the following complex in 12 mins !
Push jerk + Split Jerk daily max

B,
“Incredible Hulk”
Amrap 20mins
Partner wod
5 Deadlifts @70/47kg
5 Hang Power Clean
5 Front Squat
5 Push press
5 Back Squat

One person completes a full round then switch!
Goal : unbroken each round!

Every 2,5min 5rounds

1 Clean & Jerk

Barbell Bicep curls:
3x 12reps
90 sec rest between sets