Voimatempaus nivuselta dipistä

5x3, ei feilureen asti

3 rounds:
20cal Row
15 V-ups
10 HSPU
5 Devils press 2x20/15kg

• 3 Round:
BB Squat Snatch (35/25Kg) 25 reps
Rope Climb (5 m) 5 reps
15 Min Timecap

• 2-…-2 of:
BB No Hand No Feet Snatch 2RM

5x Handstand pushups
5+5x Turkish getups
20x Hand release burpee
30x Double unders/40s. Du-treeniä

rive + 2xtyöntö 3s pausella

8x1+2@60% ->

Not For Time:
30 Strict Toes to Bar
45 GHD Sit-Ups
60 Abmat Sit-Ups

Gymnastics

Every 90sec for 15min:

3 weighted pull-ups

Advanced: increase weight each set

Intermediate: keep same weight throughout

Begginer: unweighted pull-ups

novice: banded pull-ups

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

2rds(8)
20 h2r
20 bicycles
20 high knees

Metcon/*Rx(15)
25 step ups/*box jumps 24/20
200m run
25 push press 75/55-*95/65
200m run
25 step ups/*box jumps 24/20
200m run
25 push press 75/55-*95/65
200m run

strict press(10)
3x2

Finisher
2 min samson stretch
30 cuff iso
60 leg raises

5x4min AMRAP (2min rest)

a) 6 Over Obstacle
12 Cal. Row

b) 12-9-6
DB Power Cleans 2x22,5/15kg
Ring Dips/Ring Pushups

c) 10m KB Walking Lunges 2x24/16kg
8 Burpees

d) Cindy

e) 10 Wall Balls
30 Double Unders