5 Sets

Clean Pull + Hang Squat Clean + Squat Clean + Push Jerk @ 70- 75%

5 Sets Of

2 + 1 @ Moderate Weight

1lankun penkki Max1
-kapea ote

Pystypunnerrus 5x5

Facepulls 5x20-30

• 10 reps for time of:
Rope Climb
Seleziona la variante (Standard, Legless, Legless with Vest (9/6Kg)
7 Min Timecap

• 14 Min AMRAP of:
Pull Ups 6 reps
Double KB Thrusters (2X16/12Kg) 6 reps
Pull Ups 12 reps
Double KB Thrusters (2X16/12Kg) 12 reps
Pull Ups 18 reps
Double KB Thrusters (2X16/12Kg) 18 reps
Etc,

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.

• For total m & reps of:
Rope Climb 5 reps
Seleziona la variante (Standard, Legless, Standard with Vest (9/6Kg)
5 Min AMRAP of
Handstand Walk max m o Handstand Push Ups max reps
3:00 rest
Rope Climb 5 reps
Seleziona la variante (Standard, Legless, Standard with Vest (9/6Kg)
5 Min AMRAP of
GHD Sit Ups

• 3-3-3-3-3 reps of:
BB Back Squat
70-75% 1RM

• 7 Min AMRAP of:
Strict Handstand Push Ups 1 rep
Toes to Bar 1 rep
Strict Handstand Push Ups 2 reps
Toes to Bar 2 reps
Strict Handstand Push Ups 3 reps
Toes to Bar 3 reps
Etc.

• 1-…-1 of:
Weighted Strict C2B Chin Ups 1RM