A,
Ring MU progression
- false grip strength
- floor work
- kip swing
- transition with rubber band
- transition on box
- strict work

B,
Every 30 sec x 6
3 Strict t2b
Every 30 sec x 6
6 Kipping T2b
Every 30 sec x 6
8 V-up

3 min rest

Every 30 sec x 6
2 Strict HSPU
Every 30 sec x 6
4 Kipping Hspu
Every 30 sec x 6
6 Push up

6 Rounds for Time

9 Burpees
9 Box Jumps (24/20 in)
9 Pull-Ups
9 Thrusters (40/20 kg)
9 Toes-to-Bar

With a weight vest

2 high hang clean + hang clean

10min aikana tekninen raskas

Team of 3
34:00 AMRAP
150/120 cals row
240 deadlifts 47 kg
150/120 cals row
180 power cleans 43 kg
150/120 cals row
120 shoulder to overhead 38 kg

one work, two rest !

3 rounds of

• Shuttle runs, 8 m
• Dumbbell snatches
• Bike for calories
• Dumbbell box step-ups
• Strict burpees

This workout has the same format as Fight Gone Bad, working at each station for one minute then rotating. After completing all 5 stations, rest for 1 minute before starting the next round. One point is given for each rep, calorie biked, or shuttle-run length.

♀ 35-lb DB, 20-in box
♂ 50-lb DB, 24-in box

Use a single dumbbell for the snatches and step-ups. For the strict burpee, perform an honest push-up followed by an enthusiastic vertical jump.

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

A: Clean, bygg upp till tung 1:a
B: Deadlift 5-3-1-5
C: Dips 3xMax
D: Seated Row 3set

For time
7 Rounds

7 hang squat clean 60/45kg
5 bar muscle-up
3 deficit HSPU

TC.25min

Straight after that

10 rounds
15sec on
30sec off
Echo bike for max cals.

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt