Weight or bw
-free sets and reps

A.
5 x
10 Bench press
10 Strict pull-up

B.
5 x
8 Chin-up pegboard
12 Strict dip

C.
3 x
15 Push-up
”21’s” Bicep curl (barbell)

D.
Tabata:
Banded bicep curl&Banded tricep ”curl”

Hyvää huomenta 10-6-4

Takakyykky 15-10-8-6

30min emom:
1) 3 ring mu
2) 2 rope climb

Lock downin jälkeen tunnustellen 👍🏻

For Time (15 Minute Time Cap):

50′ Handstand Walk, 10 Ring Muscle-ups
50′ Handstand Walk, 8 Ring Muscle-ups
50′ Handstand Walk, 6 Ring Muscle-ups
50′ Handstand Walk, 4 Ring Muscle-ups
50′ Handstand Walk, 2 Ring Muscle-ups

50 feet = 15 meters

3 rounds for time of:

• 30 GHD sit-ups
• 30-m lunge with dumbbells

♀ 35-lb. DBs ♂ 50-lb. DBs

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

WRK(20)
:30 on :30 off x5
db/kb/db deadlift
body builders
dumbbell hopovers
bicycles

Finisher
60 crunches
1:00 min samson

EMOM x 10

10 Kipping T2R