3 rounds for time
20 deadlift at 105
12 cal bike
20 hang DB reverse lunges 25#
12 cal bike

Pullup max reps, then 3x 50% reps.

day 1, 6x2 @ 80%

For time:

• 20 clean and jerks

Men 225 lb.
Women 155 lb.

Takakyykky, stoppi alas mennessä kulmassa
5x3@70-

Esikevennetty boksihyppy

10x2

Rive + 2 x etukyykky max.

AMRAP 4

3 x Rope Climb (sawon köydet)
15/12 cal row.
remaining time power clean 60/42,5kg

Rest 1 min

AMRAP 4

2 x Rope Climb
15/12 cal row.
remaining time power clean 60/42,5kg

rest 2 min

AMRAP 4

1 x Rope climb
15/12 cal row.
remainig time power clean 60/42,5kg

Ring MU -harjoitus

Kaikki tekee:

15 x 4 + 1

Kuminauha perseen alle, lantio nousee ylös. Yläasenossa ennen kääntöä, ollaan siis hollow asennossa. Tehdään normi otteella, ei False Grippiä. Eli neljä kääntö ja vikan käännön jälkeen dippi ylös.

Complete as many rounds as possible in 10 minutes of

• 15 toes-to-bars
• 50-ft. handstand walk

• 3 Round of:
Assault Bike 30/20 Kcal
BB Power Snatch (50/35Kg) 15 reps
Double Unders 60 reps
3:00 rest each round

Strength: 20 mins 1rm front squat

Wod: 5RFT
200m run
10 medball clean
10 medball sq jumps

Strength: build up to a 1rm front squat

Wod: go hard and fast ! Sprint Wod aim to go unbroken