EMOM10': 5-8 Kipping pull up

Ring dip 5x6

Raakatempaus + Snatch Drop, 3 sek pito pohjassa

2+1x70%, 2+1x75%, 1+1x80%, 1+1x85%

"Snatch Balance"

1x3x70%, 1x2x75%, 1x2x80%, 1x2x85%, 2x1x90%

Tempaus otteella, VAPU
1x5x70%, 1x3x75%, 1x3x80%, 1x3x85%, 2x3x90%

Accessory:

pystäri 3 x 8
Jalannostot riipussa 3 x 15

6 rounds

5 handstand push ups
5 chest to bar pull ups
5 overhead squats

TC 15 min

5 x 2 tempausta, 80-90 %

Partner wod
”Panic breathing”
500-400-300-200-100m row/each
Partner in double Kb front rack. IF the front rack is broken the rower must stop rowing and both partners must do 10 penalty burpees before continuing on the row.

• 10 Min Volume Accumulatio of:
Strict Ring Muscle Ups
Se non ti entrano gli Strict RMU lavora sui RMU kippati.

Maastaveto tempausotteella 5x8x50%

Tempausveto riipusta 5x6

Suorinjaloin maastaveto 5x15

10 min EMOM

Joka alkava min

1 x rinnalleveto + 3 x etukyykky, sopiva paino

*Tempaustekniikkaa

3 x 2 tempausta riipusta

*Rinnallevetotekniikka

*Etukyykkytekniikka