3x1@MAX

10:00 Practice
- Strict Pull-Up and Chin-Up
- Strict Chest to Bar Pull-Up and Chin-Up
- Strict Ring Muscle-Up

The idea is to practice and try these movements and get a feeling for your current ability.
You can do a few sets of each solo or partner assisted as needed.

3 kierrosta

8+8 filly punnerrus tempo 2111
8 hauiskääntö vinopenkissä tempo 30X1

2 min lepo kierrosten välissä 3 kierrosta

For Time

3 Rounds
30 Wall Balls
15 Pull Ups
@9/6 (20/14)

Every 90s x8
Rest 1min between rounds
- 4 Power clean + jerk @60/40kg
- AMRAP BMU/chest to bar

5:00 Any Ergo
1:00 Banded Lat Stretch ( Each )
1:00 Banded Pigeon Pose ( Each )
1:00 Child Pose on Box
1:00 Squat Hold
3 x 15 Banded Pull Apart
3 x 15 Glute Bridges
3 x 15 Hollow Rocks

3min ON, 3min OFF x3

A)
25 wall ball
30 kbs @20/16kg
AMRAP burpee pull ups

-rest 3min

B)
50 air squat
25 push ups
AMRAP burpee box step ups

• rest 3

C)
14 medball box step ups @9/6kg
14/14 kb push presss @20/16kg
AMRAP shuttle run

For time:
800m Run
30 C2B
30 Push-ups
30m Sandbag Carry 60/40kg
800m Run
20 C2B
20 Push-ups
30m Sandbag Carry 60/40kg
800m Run
10 C2B
10 Push-ups
30m Sandbag Carry 60/40kg

1. DB Romanian deadlift 10
2. DB reverse lunges 10

3 sec pause on box