3min on - 3min off x4:
3 power snatch
6 push up / elevated push up
9 air squat

2-3sets:

12+12 Db row
12 DB bench press

2-3rounds:

20 GHD hip extension
10+10 dead bug

Shoulder Press

1-2-3-4-5-4-3-2-1

Go Every 2:30

AMRAP 7

7 Squat w/ KB 24/16kg
30 Single Unders
10 Ring Rows

For time: (TC: 12)
75-60-45-30-15 SU
30-25-20-15-10 sit up

HUOM! Molemmat versiot päivän treenistä voit tehdä millä tahansa tunnilla.

BikeErg

Max ALL OUT 1-minute effort for average watts and total calories/distance

Checkpoints.
@ 0:00 – 0:20: HARD EFFORT, PUSH (You might start standing to ramp the bike up, then shift to sitting @ 0:15 – 0:20)
@ 0:20 – 0:40: It’ll start to really suck, FIGHT to keep as high a pace as possible!!!
@ 0:40 – 1:00: You’ll feel like running through mud, YOU MUST KEEP PUSHING AS HARD AS YOU CAN!!!! Whatever you do, DO NOT STOP!!!! Show what you’re made of and FINISH STRONG!!!!

EMOM 8-10 (0:40 work / 0:20 rest)

1) Bar muscle-ups*
2) Handstand push-ups*

• Choose a # of repetitions/minute that is repeatable across the EMOM (e.g. Sets of 7 reps/minute on bar muscle ups). This should be done as a single, unbroken, set each time. ** You can choose either strict or kipping HSPUs (or mix, start set with strict and then move to kipping as needed)

Dual DB Incline Row

6 x 8

Go Every 2:30