121222 MAANANTAI
Handstand & Handstand walk skills
On the minute for 16min (4R)
1. 15-30s (free) handstand hold
2. 10 hollow rock + 10 arch rock
3. 3-10m handstand walk / 2-4 wall walk
4. 10-15 toes to rings
131222 TIISTAI
5 rounds
1min db burpee deadlift
1min rest
1min weighted box step overs (2xdb)
1min rest
141222 KESKIVIIKKO
For time
2k/1,6k row
50 hang power snatch 40/25
25 thuster 40/25
151222 TORSTAI
Ring muscle-up technique
3 Rounds
90s AMRAP of ring muscle-ups / progressions
90s REST
151222 TORSTAI
6min AMRAP
3-6-9-12… +3
push-up
sit-up
161222 PERJANTAI
(5 x 2 High box jumps)
Every 3min for 6 rounds
3 Power clean
3 Front squat
3 Push jerk
@50-70% 1rm c&j
171222 LAUANTAI
Partner workout "I need Pipari to recover"
30min AMRAP
60 db one arm hang c&j 22.5/15
40 cal row
20 box over jump
60 db snatch 22.5/15
40 cal row
20 box over jump
split reps