Rästi

Kipping pull up

EMOM 9
1. Kip swing between bands x 5-10
2. Kip swing + hips / half way Kipping pull up x 3-10
3. Kipping pull up x 3-10 / feet on the box Kipping pull up x 8-12

Back attack 4 rounds for quality
10 + 10sec single arm ring row top hold
3 pull up: 4sec down
10 barbell snatch grip bent over row
Rest 60sec

Tabata ABS: alt. movements
- side plank cruch left
- side plank crunch right

Every 1:30 for 12 mins.
Overhead Squat 6-6-6-6-4-4-4-4
- Start @60% 1RM and build over the 8 sets.

3 rounds for total reps in 19min

1min wall balls @9/6kg
1min burpees
1min medicine ball sit ups
1min box over jumps
1min pull ups
2min rest

2x 3 @75%
2x 2 @80%
2x 2 @80-85%

6 sets of Deadlift
Sets 1-2: 4 @70-75% 1RM
Sets 3-4: 4 @75-80%
Sets 5-6: 4 @80-85%
- Rest 2-3min btw sets.
- All reps must be deadstop reps.
- Use straps if available.

EMOM 10:
5 Burpees, no jump + 5 Squat Jumps + 5 Pull-ups

3 rounds each /Rest 2 min after every 9 minutes

1. 3 MU/ 7-12 C2B/pull up
2. 16 OH Lunges 22,5 / 15kg
3. 14 DB snatch

Rest 2 min after 3 rounds

1. 10 (S)HSPU
2. 10 Heavy WB
3. 9-15 cal AB

Rest 2 min after 3 rounds

1. 2 Rope
2. 15 GHD
3. 8 Box over Burpee

Rest 2 min after 3 rounds

1. 3 C&J 70 / 50kg
2. 5 Front squat
3. 2-12 m Hs walk / 16 shoulder tap

Rest 2 min after 3 rounds

🌳🌱☘🌿🌾⚘

AMRAP 20:

10 HSPU
30 Double Unders
20m Double DB Frontrack Lunge

DB`S 22,5/15kg