3 x 20 rep, red band or heavier

Ring dip 5x6

WOD

“Strict Fran”:

21-15-9 reps of:

Thruster 40/30

Strict Pull Ups

After finish round 100 sit up

Amrap 6min
40/30cal row
60 push press 30/20
3min rest
6min amrap
60 squats
6 strict hasp
Rest 3min
4min amrap
20 push press 50/30
60/40cal row
Rest 3min
4min amrap
2 strict hspu
10 front squats 50/30

Raakarive 5 x 6 , kevyt paino, TNG

5 x 5 voimatempaus, sopiva paino

Uimaan.

Ja Unbroken osallistujat ottaa keppeesti kisohin asti

WOD

21 Minute EMOM

M1: 12/10 cal Row

M2: 4 Man Makers 2x22,5/15

M3: 12/10 Chest-to-Bar Pull-ups

• 2 Sets of:
Strict Ring Muscle Ups o Strict Ring Pull Ups in False-grip o Strict C2B Pull Ups
near failure max reps (2 reps buffer)
2:00 rest each sets.
2 Sets of:
Strict Ring Muscle Ups o Strict Ring Pull Ups in False-grip o Strict C2B Pull Ups
near failure max reps (1 rep buffer)
2:00 rest each sets.

Parijumppa
30min amrap

10x 20m sled push 100kg
20x clean 80kg
30x burpee over planking pair
40x wall ball sit ups