Niille jotka saa jo mu:n

3 x
5-10 hip to rings - 2 min rest
1-3 upside down muscle up - matalilla renkailla pää alaspäin + turn over
1-3 muscle uppia suoraan suorille käsille

Leuat + dipit

3 x

5 kippiä
5 kippiä + käsien irrotus
5 kippileukaa / yritystä
5 x negatiivinen leuka
5 x negatiivinen dippi

A:-
B:
E2M for 18min:
1: Max rep Muscle ups
alt. Falsegrip ring chin ups
2: handbalancing 30 sec
3: L-sit/hang hold ackumelera ihop 30sek
+
10min amrap:
3-6-9-12…
GTOH 60/40kg
CTB

A:-
B:
E2M for 12min:
1: Rope climb x2
2: L-sit/hang hold, akumelera 30sek
3: Handstand walk 10m/Shoulder tap x10
+
8 rounds:
30 sec amrap burpees
1min rest
30 sec row for cal
1min rest

A:
Bygg upp till en tung 1:a Front squat
Bygg upp till en tung 1:a Bench Press
B:
Dead Lift 5-5-3-3-1
+
4min amrap:
8 Push Press 50/35kg
8 CTB
4min rest
4min amrap:
8 Ring Dips
8 Rkb swing 32/24kg

AMRAP 15:
30 Wallballs (20/14
20 Power Snatch 35/20kg
5 Ring Muscle-ups/7 bar MU/10c2b+4 ring dips

A:
10 min emom:
2 Front squats @ förra veckans tyngsta 5a
B:
5rft:
250m row
15 wall balls
20 RKB swing
C:-

"Pojut"
120 thrusters @40kg
10 burp box jumps
100 pull ups
10 burp box overs
80 partner wall balls
20 burp box jumps
100 power cleans
20 burp box overs
120 kbs 32kg
4000m row

A:
Flight simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 of unbroken DU. Time cap:15min
+
10 min emom: 1-10 CTB
B:
Partner WOD:
200 burpees
200 rkb swing 24/16kg
2000m row
1 jobbar 1 vilar, dela upp övningarna som ni vill tex 10 rounds: 20 burpees 20 rkb swing 200m row

7 rounds for time of:

• 10 handstand push-ups
• 2 rope ascents, 15-ft. rope

Strength:- C&J 15 mins to build upto a heavy complex of
1 power clean
1 hang clean
1 split jerk

WOD:- for time
1k run
50 medball cleans@9/6
50 Burpees

Strength: 15 mins to go heavy! Try and make the hang clean a squat clean where possible.

Wod: don't start to fast on this one , get an uncomfortable pace and try and hold it!