5 kierrosta:

20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest 3 mins jokaisen kierroksen jälkeen

Optional Accessory:

GYMNASTIC CONDITIONING

3 rounds, rest as needed between

10 Plate Sit-Up + 10 Plate Hollow Rock + 10sec Plate Hollow Hold

RPE 4

You can do this without the plate as well.

Accessory 3 rds

15 GHDSU
10 seated press

60 minutes endurance row
*every 5 minutes 8 supine ring row + 10 pistols

Bicep 21s: 3 x 7 each. Rest 60s.

High hang squat snatch

6x1@70-

Snatch drop

5x2@60-

Snatch grip push jerk
5x3@70%-

150 single rope jumps

21-15-9

• Air squat
• Push-up

* Ring row

150 single rope jumps

100 DU
40 Wallball (20/14)
40 Box jumps (60/50cm)
40 Pull ups
40 Thrusters (42,5kg/30kg)
40 Bar over burpees