WU/skills

• Kick up to  Handstand to wall 3 x 3+3 both legs
• Negative Handstand push up or wall climbs
• Practice HSPU( 5 minutes) or Pike push ups

• Kipping Pull Up Practice – Swing
• Kipping Pull Up Practice – Hand release
• Kipping Pull Up Practice – Strict pull-up/hold/push
• Kipping Pull Up Practice – kipping pull-up/hold/push

Every 3 minutes, for 18 minutes (6 sets) for quality

• 15/12 Cal Assault Bike
• 10-5 Strict Handstand Push-Ups
• 10-5 Kipping c2b/pull-up

There should be plenty of rest between sets. Do not go fast on Bike (work max 1 minute) and then do BW movements for quality

From start must go unbroken 

HUOMISEN Lauantain KESÄKAUDEN AVAJAIS treeneihin klo 10 ”Murph” ja klo 11.30 ”Filthy Fifty”.  (ei pakollinen)