3 x Rounds For Quality Working

Hand Stand Holds 20-60s.

Strict Supinated Grip Pull-Ups x 6 reps

MUP or MUP progression x 3 tai Ring Dip x 3 (boxilta tai kuminauhalla)

Rest 1 minutes between sets

Kipping pullups 4 rounds
"Max reps" - 20%

AMRAP 7
Wallballs (20/14)
*emom 7 Deadlift 100/70kg

No rest btw section one and this

EMOM 5
2 Squat Cleans + 1 Split Jerk 70%

EMOM 5

3 x Power Clean + Hang Squat Clean + Split Jerk @ climb 60 to 70%

• 10 Min EMOM of:
BB Squat Snatch
Parti @ 80% 1RM e sali con il carico a piacere. Puoi anche fare più sets con lo stesso carico così
come puoi salire ad un massimale o una singola Heavy

"Fran"

21-15-9
Thrusters 42,5/30kg
Pull ups

VAPU 5x3@raskas

Niskasta kyykkyyn työntö te otteella, samaan vauhtiin 5x3

raakarive + rive

5x(1+1)@70-

raaka tempaus + tempaus

5 x (1+1)@70-

Etsi päivän 1 RM etukyykky

Perään 2 x 10 etis, 70 %

Mixed intervals with consistent pace:

8 min amrap:
400 m run
12 push ups
15 sit ups

rest 4 minutes

8 min amrap:
500 m row
15 KB swings
10 goblet squats

rest 4 minutes

8 min amrap:
400 m ski
30 s HS hold
20 walking lunges