Strength/Skill

1a) 4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth – NO PAUSE FOR BREATH at the top) – rest 90 seconds

1b) 4X1:00 (total) Freestanding Handstand Hold / Handstand Hold w/ WALL - rest 90 seconds

Conditioning

12 minute AMRAP of:

10 TTB
20 Wall Balls 20/14#
30 Lateral Jumps / High Jumps

TABATA
soutu 4min
1min tauko
K2E 4min
1min tauko
kyykky 4min
20s työ/ 10s lepo

5 Rounds (30sec ON/30sec OFF)

1) Row
2) Burpee
3) Knees-to- elbow
4) Thrusters 20/10kg
5) Double Unders

10 min AMRAP
2x17m waiters walk -20kg/10kg
2x17m sprint
10 pushpresses 50kg/35kg
6 stict pull ups

4 rounds
10 t2B
10 push ups
10 v-ups
10pistols / alternating

AMRAP in 15 Mins:
10 Wall Balls 9Kg
10 Deadlifts 90Kg
10 Lateral Burpees (over the barbell)

For Time:
10-9-8-7-6-5-4-3-2-1
Burpees
Sit-ups

Rinnalleveto 3*3

Front squat 3x6x60-70% concentrate on max speed

“Linda”

10-9-8-7-6-5-4-3-2-1
deadlifts @ 1.5x bodyweight - 125 lbs
bench press @ bodyweight - 65 lbs
power cleans @ 3/4 bodyweight - 65 lbs