voimistelua

On the min for 4 minutes:
•First minute: Max reps Weighted pull - up (50 % of 1 rm)
•Second min: Max reps strict pull-up
•Third min: Rest
•Last min: Max reps Kipping pull-up

40 minutes:

• 1 min row
• 1 min rest

Death by burpee sprint
1. min 10m sprint + 1 burpee
2. min 20m sprint + 2 burpees
3. min 30m sprint + 3 burpees
etc.
you got 1 min to do both, the sprints and the burpees.

12 min AMRAP
12 box jumps 60cm/50cm
200m row
10 pushpresses 50kg/35kg

10min AMRAP
10 pushpresses 50kg/35kg
10 v-ups
10 wallballs
20 lunges

Start when clock hits 10.00 after wod annie

Wod B: For Time
10 Muscle-ups
50 Hand-released push-ups

-split the reps how you want

BB Cycling

1) Power Snatch: 3X5 @ 80% of 5rm – rest as needed

2) Power Clean & Push Jerk: 3X5 @ 80% of 5rm – rest as needed

Strength/Skill

*Sequence ends on 4th set of HSPU.

1a) 3X10-15 UB Strict HSPU – rest 90 sec.

1b) 3X15 Reverse Hypers – medium/heavy, rest 90 sec.

Conditioning

For time:

15-12-9 of:

Bar Muscle-Ups
Dual KB Clean & Jerk 24/16kg (every rep from the floor)

5x50 m Sled drag * modete weight and rest ass needed

3 rounds
20 v-ups
200m run
10+10 kb clean and jerk 24kg/16kg