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45min EMOM

Go by feel, NOT ALL OUT EFFORT!

1) Burpee
2) Round of Cindy
-5 pull-up
-10 push-up
-15 air squat
3) Rest

Scaled version A:
Cindy:
pull-up -> jumping pull-up

Scaled version B:
Cindy:
pull-up -> ring row,
push-up -> against barbell/box

Yes. Ota taistelutoveri, pistä levy soimaan ja souda niin pitkään kunnes aika täynnä. Souda joko aikaa vastaan tai ota iisimmin jos oot död

8/6/18
Start up
stretch for 4 mins

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

3rds
5 push-ups
5 squats
5 jpu
5 jing jang

Metcon/Rx(17)
5rds
10 s2oh 105/75-*145/95
8 back squat 105/75-*145/95
6 rr/jpu/pull up/(f)c2b/*(m)4 ring mu
100m sprint

@22:00
work up to a hvy single in 10 minutes

@32:00
barbell goat

@42:00
Finisher
30 w raise w/5 sec hold every 5 reps
30 band pull aparts
60 leg extensions to hip raise
2 min quad smash

EMOM 16:
ODD Minutes: 3 Power Snatch (touch n go if possible)
70% for the first 4 sets
75% for the last 4 sets
EVEN Minutes: 3 Strict Pull-ups or 8 Strict Ring Rows w. a pause

Takakyykky 2RM

varpaat tankoon 60kpl

boksi hypyt 7x3

Back squat 3x2x80%

EMOM 10 mins:

6 Alternating Dumbbell Snatches + 6 kylkilinkkaria(3+3)
merkitse DB painot

4 sets of:
Turkish Get-Ups x 3 reps each arm
Rest 60 seconds
L-Sit Tuck to Extension x 7 reps
(extend the legs for 2-3 seconds, pull them in for 2-3 seconds and repeat)
Rest 60 seconds

merkkaa TGU painot!![]

4rft

100 du´s
50 wb 20/14