Build to a Heavy Set of 3 (Not max)

Accumulate 75 Weighted Hip Extensions (15/10kg)

3 Rounds:
Ring Muscle ups:
40% of Max Unbroken Muscle-ups
30% of Max Unbroken Muscle-ups
20% of Max Unbroken Muscle-ups
*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds

On the Minute x 12 (3 Rounds)
Minute 1 – 3 Reps @ 79%
Minute 2 – 2 Reps @ 84%
Minute 3 – 1 Rep @ 89%
Minute 4 – Rest

In teams of 2

AMRAP 24

Alternate / vuorotellen:

10 Burpees
10 KB Goblet Squats (20 / 28 kg)
10 Ring V- outs

Määrä on tiimin yhteismäärä eli helpomman kautta <3 <3 Sekopäiset parit taas :)

MVMT

Eagle kicks
Scorpion kicks
Beast torsion
Beast reach + beast front step
Hamstring to squat

X3
Squat 5
Push up 5

10min

5 Push ups weighted
10 Kbell DL
15 Sit ups
20s to Plank RKC

X 10min

Ghost Peppers

45/15 - 6
35/15- 4
25/15 - 3

Landmine rotational twists
Hamstring TTC runners
Plate burpee jumps
Alternating kettlebell tactical lunges
Curve
Thrusters  

X 20min

Double unders 10/9/8/7/6/5/4/3/2/1
+
Hollow rocks  10/10/10/10

X remaining time

 

21-15-9 FT

Power snatch 35/25 kg
Box jumps overs
DU

5k with assault bike with moderate HR.

Pakka läpi aikaa vastaan.

Hertta) Punnerrus
Risti) Plank tapping (ranne,kyynär,olka)
Ruutu) Back extension
Pata) Hollow rock

5 rds:
10 Ghd sit up
10-20 Hollow rock
Rest 1-2min