7 Sets for time:
30% of Max Strict Handstand Pushups
Using last week's max effort test for percentage work.
Each set must be unbroken, and athletes are to rest as needed between.

This is the last day of 3, 2, 1 waves of this back squat progression. Feel free to try a new PR, if feeling strong! After this we are gonna continue with a new rep scheme.

3 @85%
2 @88%
1 @91%
3 @88%
2 @91%
1 @94%
3 @91%
2 @94%
1 @96%

Rest as needed btw sets.

Optional Accessory
CONDITIONING

10min EMOM:

1) 20m Slamball Carry
2) 10 Medball Clean

RPE 3

CONDITIONING

5min AMRAP:
1-2-3... Slamball Ground to Shoulder
20 DU

On 3-2-1-Go! Do one slamball ground to shoulder and 20 DU, next round 2 GTS and 20 DU, 3+20… See how far you can go!

RPE 4

Scale the loading of the ball and rep scheme of DU´s to fit your fitness level!

On the 3:00 x 3 Rounds:
15/12 Calorie Row
40 Double-Unders
Max Kipping HSPU in time remaining.

5 Minutes of World's Greatest Stretch

5x
A.
20 wall ball 20/14
16 DB snatch 22,5/15
30-50 DU/120 SU
Rest 2 min
B.
1 Rope
10-20 push-ups
100m run
Rest 1 min

Tulos on treenin kokonaisaika, Tc: 45 min

10 min AMRAP
20 walking lunges
10 pullups -> 15 jumping pullups
20 Russian KB-swings 32/24 kg

rest 2 min

10 min AMRAP:
30 Double-Unders -> attempts -> 90 single unders
20 box stepups
10 pushups -> banded

First, find the heavy single of the day. (Mark this in the first box)

Then 4x3 no let go squat snatches. (Mark these in the rest of the boxes)

• Keep the weight as heavy as you can maintain good technique!

• Acc 1 from library

3-4rds
8-12 x Bent Over Row w/ 2KB
rest 1min
8-12 x Hanging Leg raise
rest 1min
8-12 x Hip Ext.
rest 1min