käsipainopena 4x8

3 rounds of

4 strict pull ups
4/4 DB push up row
12 sit ups

into 3 rounds of

6 T2B
6 DB snatch

Cash out

50 DU

RX 22.5/15 kg

Target 30cm above your reach.

For Time:

30/24 Calorie Assault Bike
100 Double Unders
30 Kipping Handstand Push-Ups
100 Double Unders
30/24 Calorie Assault Bike

On the Minute: 6 Alternating Dumbbell Power Snatches (50/35)

Kilos – (22.5/15)

• Foam Roll Lateral Hip x 60s each side
• Active Straight Leg Raises x 60s each
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Incline bench press
Row
Db fly laying
Bicep curl + press
Db fly standing

3*8-10each

A: 10min emom
Odd: 3x prowler sled push
Even: 3x clapping push ups
B: Bench press 5-5-5-5-5
C: 6rft
5 unbroken strict chin/pull ups
10 unbroken push ups wide/narrow
15 squats
Alternerade grepp varje varv
D: OH triceps extensions 3set
E: DB Shoulder raises 3x drop set

A: snatch 1rm
B: 12min amrap
75 wall balls
35 TTB
Amrap strict Hspu

5 Rounds For Time:

15 Overhead Squats (95/65)
12 Chest to Bar Pull-Ups
9 Burpee Box Jumps (24″/20″)

Kilos – (43/29)

For time

28/21/15/9 cal ski ergo

20m sled pull with rope (@110kg)

12/9/6/3 Ring muscle up.