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

Wu:
2min Erg +
Bring sally up squat challenge

EMOM10
3x back squat ( on every minute, ~50% of Back squat 1RM)

EMOM16 (40s on/20s off)
1.min assault
2.min heavy Kb swing
3.min weighted Box step over
4min weighted sit ups

1. 10-16 GHD
2. Peck Board
3. 10-16 T2B
4. High box jump 4-6
5. Mu /Scapula pull
6. 1 Snatch @75-85 %
7. Hs walk max distance
8. Rope 1-2
9. Hollow rocks 18
10. Ring mu /swing
11. Hspu 3-15

Power clean 1RM

5min easy Row/airbike/Bike nose breathing only

Kangaroo Flow video