5 rounds for time
50 double unders
10 handstand push ups
2 rope climb

• 2-2-2-2-2-2 of: BB Jerk

Riscaldati progressivamente e poi in 3 sets sali sino ad una doppia pesante e ripetibile per altri 3 sets.
Rimani conservativo nella doppia heavy!!! Perchè poi faremo la progressione dei carichi per 3 weeks con il carico di partenza di oggi.

3 Rounds of:
25 Banded Leg Curls Each
10s Plank on Foam Roller (shown with rollout)

a) 3 rounds for quality
10-15 strict chin ups
20 GHD back extensions
10-15 plyo push ups
- käytä levypainoja 20/15 kg

b) engine work
12 min AMRAP
row/ski/ bike CAL

Row
EMOM 12
1. 15 /12 cal row
2. 18 / 15 cal row
3. 21 / 18 cal row
4. Rest

For time:
50 Burpees
Start every minute with 3 pull-ups.

50 Overhead squats 20/15
40 Russian swings 32/24
30 Cal bike

EMOM 6
1. 8-12 Strict pull ups
2. 6-10 Strict hspu
3. Rest
EMOM 4
1. 10-16 Kipping/Butterfly pull ups
2. 8-14 Kipping hspu

row 30 minutes

stroke per/min 22-26

HR 55-65%

20 min walk for calories