lepoa

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Modified to MU progressions, HPU progressions (24" box), 1 Pood KB swings

Trap bar deadlift
6 reps

• 12 Min AMRAP of:
BB Power Clean (80/55Kg) 9 reps
Legless Rope Climb 3 reps

5 Min E1/2MOM of:
Plyo Box Burpees Jump Overs (60/50 cm) 3-6 reps
Ogni 0:30 x 10 sets.
@ 5:30
Plyo Box Burpees Jump Overs (60/50 cm) max reps unbroken

Mobility

Tempaus pukeilta (taskut)

8 x 2@70-80%

Niskasta Te- otteella Thrusteri
5x5@30 - 50% Te

Korkea te veto + raakatempaus polvelta (tanko liikkuu kokoajan)

5x(1+1)@60-70%

Vatsat 100
Reverse hypers 50kpl (kuormaa)

3 x painava sarja

3 x halting hangclean + 1 split jerk

3 x 3+3 yhden jalan mave kahvakuulalla (AHAP)

3 rounds:

12 cal row
12 pistoolikyykkyä

TC 5 min

Rest 3 min

3 rounds

12 boxjumps
6 ring dips

TC 5 min

Result: record times for both workouts