60 minutes, quality. Alternating.

10 minutes Rowing/Ski/Bike

10 minutes
10+10 Banded pull apart
10+10 banded core rotations
1 round Mikael Shoulder workout
0:45 hollow hold

Optional Accessory

GYMNASTIC STRENGTH

3-4 rounds, rest as needed:

1) 10 Plate Sit-Up (feet anchored)
2) 10-15 GHD Hip Extension (loaded w. empty barbell or a plate)

RPE 3-4

75-50-25
Banded Pull-aparts (underhand)
*1 Banded Alphabet after each set on each side between sets

OR

4 Minutes of Max Reps Glute March on Bench, Single Leg.

Running 8.5km 140 b/min

• For Time:
BB Thrusters (60/40Kg) 15 reps
Ring Muscle Ups 15/12 reps
BB Thrusters (60/40Kg) 12 reps
Ring Muscle Ups 12/9 reps
BB Thrusters (60/40Kg) 9 reps
Ring Muscle Ups 9/6 reps

AMRAP 20:
20 Overhead Squats 30/20

20 Burpees Box Jumps
20/15 Calorie Bike

rest 2'

6’ AMRAP of:

max reps Push Press 30/20

every time you drop the barbell perform: 5 Chest to Bar

Riipusta Raakatempaus 5x1@60%

Riipusta raakarive + raakatyöntö 5x(1+1)@60%

3 sarjaa

15 leukaa
15+15 pystypunnerrus KP

+1500 m soutua lopuksi

EMOM 15

1 min: 15 WB
2 min: 7 c2b
3 min: 30 du´s

• 4 X 3 Min AMRAP of:
BB Power Snatch (60/40Kg) 3 reps
Bar Facing Burpees 6 reps
Pull Ups 9 reps
3:00 rest each AMRAP
Score non continuativo. Al termine del AMRAP riparti dai Power Snatch.

For Time:
Handstand Push Ups 50/35 reps
5:00 rest
Handstand Push Ups 50/35 reps