Not fot time
4 sets of :
Wide grip strict pull up
5-8 reps
Ring push up
5-8
- rest 45 sec after each movement

RX+: use vest

Banded Hammer Curls: 4 x 25. Rest 60s.
– top range reps ONLY – don’t go all the way down

4R of 4 x 50:10
DU
Row
run and push against wall
Russian kB-swings 24/16 kg

"EMOM 15'
1: Weighted push-up
2: Tire flip
3: Rope climb
4: Sled push
5: Strict T2B/Knee raise

-45s work, 15s rest"

Power clean 5x2
Floor press 4x8

Penkkipunnerrus 6x3@AHAP

Leuanveto 5x5 (kuminauhat avuksi)

Yhden jalan kyykky 5x6+6 (bulgarian split squat) käsipainot tai kuulat

Vauhditon pituushyppy, esikevennyksellä (tasajalkaa) x 10

Hyppyjen välissä 30 kpl Russian Twist 20/15kg

3min amrap
Buy in: 30DU
10 ohs 30/20kg
10 lateral burpees over barbell
3min rest
3min amrap
Buy in: 30DU
8 ohs 40/30kg
8 lateral burpees over barbell
3min rest
3min amrap
Buy in: 30DU
6 ohs 52,5/35kg
6 lateral burpees over barbell
3min rest
3min amrap
Buy in: 30DU
4 ohs 60/40kg
4 lateral burpees over barbell

For Time

20 TTB
20 Dumbbell Squat Snatch Alternating 22,5/15kg
15 TTB
15 Dumbbell Squat Snatch Alternating 22,5/15kg
10 TTB
10 Dumbbell Squat Snatch Alternating 22,515kg
75 du´s

Optional Accessory:

GYMNASTIC STRENGTH

Gymnastic Ab-Work

1-2 rounds

RPE 3 to 4

AMRAP 30 min in teams of 3:

Buy-in:
5K Row

Remaining time AMRAP:
30 Barbell Rows (60,42kg)
30 Wall Balls (20, 14lbs)
30 Pull-ups
30 Box Jumps w. step down (60,50cm)
*One person works. Split as desired