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

LASKE kaikki toistot yhteen ja postaa tulos!

A: 1RM CLEAN AND JERK

B: 20 min EMOM @50% of above.

0-10 5 power clean
11-20 1 deadlift , 1 hang power clean , 4 push jerk

A.
Every 3 minutes, for 15 minutes (5 sets):
Pause Front Squats x 4-6 reps @ 31X1

B.
Three sets for max reps of:
60 seconds of Wall Ball Shots
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Box Jump-Overs
Rest 60 seconds

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
Strict Pull-Ups x 4-6 reps @ 2111
Rest 45 seconds

B.
Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings
Push-Ups

Start up (10)
stretch(5)
3rds(5)
10 jings
15 jax
20 mclimbers

Power(16) choose one or two
strict or bench press 5x2
sumo deadlifts 5x1
ohs 5x2

Metcon(14)
800m run
60 step ups 24/20
40 kbs 53/35
20 rev burpees

Metcon-comp(12)
100 cal airdyne
50 wallball 20/14
25 ring dips-(mu into rings)

Finisher
90 sec plank
1 min bf stretch
1 min s/a para stretch per