3 x painava sarja

3 x halting hangclean + 1 split jerk

3 x 3+3 yhden jalan mave kahvakuulalla (AHAP)

3 rounds:

12 cal row
12 pistoolikyykkyä

TC 5 min

Rest 3 min

3 rounds

12 boxjumps
6 ring dips

TC 5 min

Result: record times for both workouts

Shoulder press 5-5-5-4

• 5-5-5 of:
BB Jerk
5RM
90% 5RM 5-5 reps

1. Amrap 15
   5 hand stand push up (scale: 1-2 abmats)
   10 burpee
   20 double under

2. 100cal/80 cal rogue echo air bike for time

“Sideburns”

Teams of 3

AMRAP 30:
8 Dumbbell Hang Clean & Jerks 22,5/15
10 Medball Squat Jumps (20/14)
12/8 Calorie Bike OR 18/12 cal row

• Death by:
Ring Muscle Ups
1 rep al min 1, 2 reps al min 2, 3 reps al min 3 ecc. Sino a quando non riesci più a rimanere dentro
al tempo.

Overhead Squat Pyramid
10-8-6-4-2-1 reps, with 2 sec pause at the bottom.

Pk+ Veny