20 min AMRAP
10 push ups
15 sit ups
10 cal air bike
15 air squats

For Total Load:

5 sets of 5

For time:

30 Handstand Puhs Ups
20 Deficit Handstand Push Ups 3,5"/2"
10 Strict Handstand Push Ups

( 10 - 15 )

For Total Load :

5 Sets Of 5

Rästi

EMOM 40

1) 40sec @machines
2) 6-10 KB Swings + 6-10 Goblet Squats
3) 5-7 Ring Rows + 5-7 Ring Dips
4) 6-10/leg Plate Overhead Lunges
5) 15-25/side Chinnies
6) 6-8 Single Arm Devils Presses
7) 10-20 Wall Balls
8) Rest

BMU practice

*

EMOM x24

1) monostructural
2) 10 kbs + 10-15 sit up
3) 1-5 bmu / jumping bmu

Suorinjaloin maastaveto 5x6x50% (noin)

Pystypunnerrus käsipainoilla istuen 5x15

Yhden käden kulmasoutu 4x15 / käsi

Kapea penkki 4x8-12

Pullover 2x20
-kevyt/venyttävä

1:00 + 1:00 Banded Lat Stretch
1:00 + 1:00 Pigeon Pose
1:00 Child Pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Aparts
3 x 15 Glute Bridges
3 x 15 Hollow Rocks

5 Min Ergo

For time:
20-18-16-14-12-10-8-6-4-2
WB 9/6kg
1-2-3-4-5-6-7-8-9-10
Pull-ups