Strict Pull Ups

1-2-1-2-1-2 AHAP

Go Every 3:00

result is total lifted kilos

Strict Pull Ups

5-2-4-1-3-1

Use Weights / Rubber Band

Go every 3:00

2 rounds
20 box step ups
50 single unders
5 inch worm
10 alt.leg v-ups
5+5 windmill
:20-30s hs hold

Strict Pull Ups

3-3-3-3-3 AHAP

Go Every 3:00

• result is total lifted kilos

Bench press

3 - 3 - 3 - 3+

85-95% of 1RM bench press

3 x 7 min work/ 3 min rest

A)
4-5 rounds of
5-8 push up
15 ohs 20/15 kg
- rest of the time erg for cal

B)
4-5 rounds of
5-8 t2b
15 s2o 20/15 kg
- rest of the time erg for cal

C)
4-5 rounds of
5-8 pull up
15 thruster 20/15 kg
- rest of the time erg for cal

• your result is calories in total

Skill practise: Kipping pullup progressions

Practise may include:
- Hollow/arch body position
- Bar swing
- Kipping pullup
- Kipping CTB
- Bar Muscle up
- ...
- Butterfly pullup
- Butterfly CTB

4 x alkavalla 3 minuutilla

15-20 seinäpallo
20-30 tuplanaruhyppy

Jälleen intervalliin lähdetään hyökkäämään reippaasti, pyri olemaan valmis noin minuutin jälkeen.

5 Squat cleans 80/50kg
10 strict HSPU
15 t2b
20/15 cal machine

2 minutes rest

TC 28 Minutes

Post time when complete.

Weighted Strict Ring Dips

Banded Ring Dips : 3-2-2-2-2
10+ Unbroken : 4-4-4-3-2