2-3rounds

10-16 GHD hip extension
8+8 box step up/ box pistol
8+8 Db press

A: Back squat 3x6
B: Power clean 5x3
C: Floor press 3x5
D: Strict pull ups 1xMax
E: Lat pull downs 2set
D: Straight bar oh triceps extensions 3set

3x10 every 2 minut emom

3 Rounds:

2:00 Cardio
5 Strict Pull Ups
5 Shoulder Press
5 Front Squats
7 WallBalls

40 Minuuttia

3 - 4 kovaa vetoa alhaalta ylös. Sisältää myös loppupäässä vauhtimäen alla olevat portaat.

Tai Wodi ( ei molempia )

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups 5 reps
Standard Push Ups 7 reps
One-Arm KB OHS Dx (light weight) 10 reps
One-Arm KB OHS Dx (light weight) 10 reps
Ring L-Sit max time hold

• 3-3-2-1-N of:
BB Push Press
70% 1RM 3 reps
75% 1RM 3 reps
80% 1RM 2 reps
85% 1RM 1 rep
90% 1RM max reps

3 Sets of:
Strict Ring Muscle Ups near failure max reps (2 reps buffer)
0:30’’ rest
Kipping Ring Muscle Ups near failure max reps (2 reps buffer)
3:00 rest each sets

For Time:
@ 0:00 Min
4 Round of:
Row 250 m
BB Squat Snatch (70/45Kg) 5 reps
@ 10:00 Min
3 Round of:
Row 500 m
Row Lateral Burpees 10 reps
@ 20:00 Min
2 Round of:
Row 750 m
Two-Arm KB American Swing (32/24Kg) 15 reps

• 3 Round of:
BB Overhead Squats (40/30Kg) 25 reps
Bar Facing Burpees 25 reps