Kipping pull-ups, max reps

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Start with straight arms, get the chin above the bar and return to straight arms between reps.

deload

With a partner and a running clock:

0:00-10:00
10 Legless Rope Climb
Remaining time Max Rounds of:
8 Hang Power Cleans (60/42.5kg)
6 Shoulder to Overhead (60/42.5kg)

12:00-22:00
10 Rope Climbs (with legs)
Remaining time max rounds of:
8 Hang Power Cleans
6 Front Squats
4 S20H

24:00-34:00
50 Power Cleans (60/42.5kg)
Remaining time:
Max Squat Clean Thrusters (60/42.5kg)

Rx+: All Rope Climbs Legless

Kyykky 3x8x70%
Etukyykky 5x10
Jalkojen nostot maaten lisäpainolla 5x8-15

3-position Snatch, seven sets.

Raakatyöntö + työntö 8x(1+1)@65%

VAPU 5RM

90% max toistot

etunojapunnerrus 3 x15
Käsipainoilla pystypunnerrus, vuorokäsin 3x10+10
Boksi hypyt 5x5

deload

For time:

• 4 rope climbs
• 16 thrusters
• 3 rope climbs
• 12 thrusters
• 2 rope climbs
• 8 thrusters

Men 15-ft. rope, 155 lb.
Women 15-ft. rope, 105 lb.

työntöveto+ rive +työntö RM

1+1+1@90 x 2

Työntäveto puolesta säärestä 3RM

Etukyykky 3RM

90% max toistot

Varpaat tankoon 3 x max

10' Squat Terapy

21' E3MOM:
Front Squat
Build to a 1RM

Tabata:
Hollow Hold
Arch Hold