Ring dips/banded ring dips/feet assisted ring dips

10 - 10 - 10 - 10 - 10
rest 2 min

3-4 rounds
40-50 double unders or 1 min practise/max reps
5-7 devils presses @medium/heavy weights
rest 1,5-2 min

5 rounds for time
5 burpee bar muscle ups
20 push ups
30 air squats

Time cap 17 min

Skaalaukset
Burpee bar mu 》 burpee pull up (jumping)
Push ups 》 worm push ups

Vinkki: jaa punnerrukset tarpeeksi ajoissa osiin.

Huom: lepää time cappiin asti, kannusta kaveria ja sen jälkeen suorita perjantain cool down

3 rounds
40 sec work 1.30 Rest

2 rounds
1:30 ski erg, row or bike
30-40 single unders
5+5 One leg RDL with DB
10 walking lunges plate oh
5 inch worm
20-30 sec hs hold
20-30 sec hanging
5 strict pull ups or 10 ring row

Harjoittele riveä kuntopallolla:

3 x 5 clean deadlift
3 x 5 clean deadlift + shrug
3 x 5 clean deadlift + shrug + pull under + stand up

For time / Three rounds
50 Squats
7 Muscle-ups
10 Hang Power Cleans [61/43]

Metcon (time)

21-15-9 reps for time of:
Push press 40/30kg
Run 200m

Timecap: 6 minutes

Accessory:

Spend 20-30 minutes stretching

6 x 5 back squat

• leave one rep in the tank
• rest as needed between sets

12 x 30 s on/ 20 s off

1. Side plank rotation with db (R)
2. Side plank rotation with db (L)
3. Plank db drag through
4. Sit up with db