For time TC10

10 Bar Muscle Up
20 Clean & Jerk (100/70kg)
20 calories Air Bike

Rest 7 min (tc + 7 min)

For time TC10

10 Bar Muscle Up
20 Clean & Jerk (80/60kg)
30 calories Air Bike

Rest 7 min (tc + 7 min)

For time TC10

10 Bar Muscle Up
20 Clean & Jerk (60/40kg)
40 calories Air Bike

4 Sets:

Row 300m/250m
10 Axel Bar Overhand Grip Deadlifts (substitute a traditional bar if needed but only use overhand grip with no hook)
5 Strict Kettlebell Press
5 Kettlebell Push Press
20m Dumbbell Bear Crawl
Rest 2mins between sets

*Choose loads that allow you to feel confident, move well, and complete at least the first set unbroken. You can increase loads with each set.

5 rds for time:
20/18 cal row
12 double dumbell bench press ( use weights that you can go unbroken at least first two rds)
12 t2b

2-4x
400m run
20 wallball 30/20
20 swing 32/24
400m run
30 Pull-up ( try to go unbroken, or max in two sets)

Rest 3 min btw sets. TIME CAP for each intervall 8min

3-5 sets, rest as needed:

10+10 Bulgarian Split Squat
10-20 GHD Sit-Up
10-20 Parallette Push-Up

Ohje: käytä käsipainoja tai kahvakuulia bulgarialaisessa kyykyssä.

Run 6x400m, rest 2 btw rounds

5 x 12 m käsilläkävely

Aina kun kaadut, joka toisella 10 sec rengas pito, joka toisella 10 sek L-pito roikkuen leuka tangon yläpuolella

5 x OTM

• 5-10 Kip belly to the rings
• 5-10 turnover feet on the box *1-5 do/try MU *20 Sec L-sit hold

Every 2 minutes, for 6 minutes (3 sets):
Jump to Split x 4 reps
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)

1. 8 box-over burpees
2. 10-16 KB snatches
3. 30 DU
4. rest

Järkevät sykkeet