For time:

• 25 pull-ups
• 10 muscle-ups
• 1.5-mile run
• 10 muscle-ups
• 25 pull-ups

2 ROUNDS of:

7 min AMRAP
-10 Deadlifts (185/135)
-10 Burpee box jumps (24/20)
-20 Wall Balls (20/14)

2mins (Recovery) between rounds (choose one):
Jog/Row/Airdyne (light pace)

*Score is total reps from both amraps added together for 1 total #

7 rounds
7-6-5-4-3-2-1x reps
Dynamic push-ups
Squat jumps
Pull-ups
Burpee box jumps

Deadlift 5-5-5-5-5(Bygg upp till tung 5:a @30x1 tempo
+
Strict pull ups 3xMax
+
5 rft:
15 RKB swing 32/24kg
250m Row

molemmille jaloille

High pull
Muscle snatch
Power snatch
No feet
snatch

AMRAP 20:

12/9 Calorie Row
9 Box Jump-Overs (24/20")
6 DB Hang Squat Cleans 35/25kg
rest 2 min btw rounds

14 min AMRAP:
60 cal row
50 t2b
40 wallball
30 power clean (60/42.5)
20 MU

Deadlift 5 x 10,

voi tehdä vuorotellen takakyykyn kanssa

20-15-10-5 deadlift @ 65% of 1RM.
Add 2.5-5kg per week.
Rest 3-5min after every set.