Not for time

50 ghd su

EMOM 10
odd : Kipping hspu x 5-10
even : rope climbs x 1-2

4 rounds for time of:

10 L-pull-ups
15 push-ups
15 CTB pull-ups
15 push-ups
20 pull-ups
15 push-ups

Snatch high pull from high hang
4 repetitions

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Post five heaviest sets

Bench Press 10-10-10 reps, add weight for every set, then max reps @ 50%

Sprints, 5 rounds

30" WB
60" rest

30" pullups
60" rest

Intervals 3R: (30 min)

AMRAP 2:30 min
10-50 DU
5 HSPU

• 2:30 min rest

AMRAP 2:30 min
4 pistols
10 ring rows

• 2:30 min rest

Optional Accessory:

3-4 rounds, rest as needed:

1) 8 Prone Double KB Row, TEMPO 3013 (3sec down, 3sec hold at the top, squeeze your shoulder blades together)
2) 6+6 Single Arm Lunge Arnold Press, TEMPO 3010 (3sec down)
3) 5-10 Strict TTB

Optional Accessory:

Every 60-90sec for 6-9 set:
2x High Hang Squat Snatch

Keep it light and fast! RPE 3-4

25min amrap:

• Buy-in: 2,4km juoksu

, jonka jälkeen niin monta kierrosta kuin mahdollista:

• 11 C2B-leuanveto
• 7 rinnalleveto riipusta kyykkyyn (N 50kg / M 70kg)
• 7 push press (N 50kg / M 70kg)