6x4 4min välein ja käsilläseisontoja lepoliikkeenä

2 sets:
30sec hang
10+10 DB strict press
10+10 DB bench press
10+10 DB bent over row
10+10 1-arm ring row
-yksi käsi kerrallaan, kevyt käsipaino!

Emom 44min

1. 5m + 5 HS walk with pirouette
2. 5 C&J @ 70/50kg
3. 8 front rack reverse lunges 70/50kg
4. 4 Burpee MU / C2B / pull up
5. 10 deficit Kipping HSPU
6. 10 box jump over
7. 1-2 Rope (1 legless + 1 rope climb)
8. Rest
9. Rest

Every 2,5min 5rounds

1 RM Clean & Jerk

🤸‍♀️🧸🤸‍♀️🎭🤸‍♀️🎲

35-40 minuuttia hölkkää.

𝗔, 𝗘𝗠𝗢𝗠 𝟮𝟬 𝗺𝗶𝗻: (4 rounds)
𝟭, Ski Erg for max cal
𝟮, Bike Erg for max cal
𝟯, Row for max cal
𝟰, Echo bike for max cal
𝟱, Rest

Rest 3 min

𝗕, 𝗘𝗠𝗢𝗠 𝟭𝟬 𝗺𝗶𝗻: (2 rounds)
𝟭, 30 sec Ski Erg for max cal
𝟮, 30 sec Bike Erg for max cal
𝟯, 30 sec Row for max cal
𝟰, 30 sec Echo bike for max cal
𝟱, Rest

AMRAP 10

2-3-4-5-6-7...Etc
Toes To Rings
10-20-30-40-50-60...Etc
Single Unders

Every 1:30 x 4
-18/15cal row
-5 t2b/ 8 leg raise