Category: Yleinen

For time:
21-15-9
Push press 60/42,5
Push-up
Strict Pull-up

Deadlift

20 rep at 50% from 1RM

Increase your weight 5kg from last time

then every 3 minutes for 3 sets,
10 Deadlift at 50% from 1RM

4 x 20 Weighted lunge

For time:
Run 1600 meters
75 Squat
Run 800 meters
50 Squat
Run 400 meters
25 Squat
Run 200 meters

Muscle-up foundations

4 rounds with a partner:
1 legless / 3 rope pull-up
10 Ring dip
20 Deadlift 40%

You go, I go.

Snatch technique work

Snatch deadlift, below knee snatch pull, high hang snatch

Pull-up foundations

7×1 Negative pull-ups (max 10 second count)

5 rounds, work to rest 1:1
10 Strict Pull-up (~50% of maxreps ub)
50 Double-under

Handstand foundations and drills
example
-HS to forward roll
-HS shoulder taps
-HS hip taps
-Free stand

For quality:
10!
Hollow body rock
Arch body rock

On the minute for 40 minutes:
1st row calories
2nd walking lunges
3rd ring row
4th push-up
5th sit-ups
6th kettlebell swing 24/16
7th back extension
8th wallball 20/14

Team workout
As many rounds as possible in 18 minutes of,
15 Box jumps 24/20
12 Push press 50/35
9 Toes-to-bar