1 Set of:
Bar Muscle Ups max reps
Rest as need
1 Set of:
Bar Muscle Ups 50% max reps
Rest as need
1 Set of:
Bar Muscle Ups 50% max reps

200m/15/12/9/200m
Squat
Pushup
Ringrow
Eka treeni 3.11.2014 aika 4min29s
Loppu treeni 27.11.2014 aika 3min54s

EMOM 21, max reps

1 min : Cluster 45/30kg
2 min : Row calories
3 min : Triple Unders

19min amrap:

• 3 muscle-up
• 1 viivajuoksu 5-10-15m
• 6 burpee box jump-over (N 50cm / M 60cm)

Burpeet hypitään kokonaan yli boksin, siihen koskematta.

Every 10:00

12-9-6
STOH 60/42kg
9-14-19
Pull-ups

Finisher 50 DU

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15-12-9
STOH 50/35kg
7-12-17
Pull-ups

Finisher 50 DU

---

21-15-12
STOH 40/30kg
5-10-15
Pull-ups

Finisher
AMRAP DU

Score = AMRAP DU

Deadlift 3 RM, then 3x3 @ 90%

In teams of 3 for time:
225 USA Swing (24/16kg)
225 Hollow Rocks
225 Calorie Row

• Rx+: 32/24kg Swings, 150 GHD Sit-ups in place of Hollow Rocks
• 23:00 Cap

Max työntö

Max tempaus

In teams of 2 for 30 minutes:
101 cal ski or row
101 med ball over the shoulder 50/40/30 lb
101 cal bike or row
101 sit ups
101 cal ski or row
101 push ups