• Work on gymnastics on the rings 25min (Skin the cat, back lever, ring push up variations and MU)

AMRAP 30:00
10 Burpees
15 Box Jump Step-downs @ 61/51cm
20 Cal Row
25 Air Squats

• Goal: measure your round times throughout the workout and keep them +/- :05 all the way!!

working 3 on 2 off. Switch A and B (30 minutes and 6 intervals)
A.
25/20 Cal Row
15 Thrusters 40/30kg
Max bar over burpees

B.
100 Double Unders (1:20 max time)
20 Pull ups
DB snatch 22.5kg/15kg

This will be a tough set of intervals, try to stay consistent in both. Good option is to go 15/10 pull ups or jumping to move fast, should be unbroken or 2 sets. Alternate hands on the DB.

Score is burpees + snatches

Scale double unders to ~1:20 of skipping. Singles 250

Set 1 – 90% – 1 Reps
Set 2 – 90% – 1 Reps
Set 3 – 90% – 1 Reps
Set 4 – 90% – 1 Reps

So ground to knee x3, knee to shrug x3 , then 3x pull from ground. This is 90% of your max clean or go by feel.

Roiku tangossa niin kauan kuin pystyt. Roikkumistyyli on vapaa, mutta remmit ovat kiellettyjä ja jalkojen täytyy olla ilmassa eli roikkua. :D

Ota aikaa ja merkkaa se tänne ylös! Paras roikkuja palkitaan. :)

Aikaa on noin 24 tuntia.

5x
3 Push Presses + 3 Push Jerks
• Work up to heavy sets. 2 min rest between sets.

Strenght
Push Press 3+3+(3-7 reps on last set @65-75-85%
rest 2-3 min bwn sets

Back Squat

7 x 7 x 55 - 60%

Send Off 3:00

12min EMOM
even: 12 wallballs 9/6kg
odd: 9 chest to bar pull ups

12min EMOM
even: 12 push ups
odd: 9 deadlifts 100/70kg

Alternate through
1. 10-15 hspu
2. 10-15 goblet Squats 32/24kg
3. 1-3 rope climbs