Divide into 2 groups.
In order:
3 calorie bike
4 box overs (2 feet onto the box and two feet off the other side=1rep)
high plank hold (1 foot off the ground if too easy)

*next person in line starts once person ahead of them is done the bike
*person at plank will hold until 2 of his/her teammates are also in plank then returns to end of line

12 min circuit
15 min

5 sets of:
Kettlebell bent over row x10
Barbell Glute bridge x10
Max Bar Hang
Mountain Climber x 30/leg

*If you can hang on bar for longer than 1 min, add DB between feet the following round.

4min rounds
25min

• AMRAP 20 min. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11... reps --- Sit up. --- Burpee. --- Box Jump (30"/24"). --- Dip. --- DU x 10. --- Rings Pull up.

Three rounds of:

*Slam-Ball, 9 Kg. ball (Reps)
*Sumo deadlift high-pull, 35 Kg. (Reps)
*Box Jump, 60 cm. box (Reps)
*Push-press, 35 Kg. (Reps)
*Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

20 min AMRAP:

• 10 pull-ups
• 20 push-ups
• 30 air squats
• 15 pull-ups
• 30 push-ups
• 45 air squats
• 20 pull-ups
• 40 push-ups
• 60 air squats
• 25 pull-ups
• 50 push-ups
• 75 air squats
• 30 pull-ups
• 60 push-ups
• 90 air squats

On the min for 14 minutes

Odd: 3 Weighted Pull-up (heavy)
Even: 6 (+/-) Strict Ring dip

6RFT: 3HSPU 6 Pull Up 12 Push Up 24 DU Cash Out: 6Rnd 30" on 30" off Russian Swing @24/32

5 rounds of:
1:00 hold in HSPU position
1:00 hold in bottom of squat position

followed by:
5 rounds of:
Swiss Ball hamstring curl (5 each leg)
L hold pull-ups: 10,8,6,4,2
stretch out and done.

1 Power Snatch + 2 Overhead Squats
*Work up to your heaviest set in 15 minutes."

a) Skilliharjoittelua (20-30 min)
Ring muscle up progression
3 x 10 ring dip (skaalaus kumpparilla)
3 x 10 ring swing (pelkkä kippiliike)
3 x 5 muscle up maasta

Tee kiertoharjoitteluna. Jos olet mu-härkä niin tee muuten sama mutta vähennä dippien määrää ja tee muscle up maasta tilalla normaali ring mu.

b) Conditioning
5 minutes of max rep Burpee Box Jump Overs
5 minutes rest
4 minutes of max rep 10m Shuttle run (räkiltä seinään, jos ei mahdu niin vaihdetaan juoksut DU amrap)
4 minutes rest
3 minutes of max rep Power Clean 60/47.5 kg
3 minutes rest
2 minutes of off Wall Balls 10/6
2 minutes rest
1 minute to complete one set of max unbroken C2B Pull ups

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