• 16-20 Min EMOM of:
1st Min
Ring Muscle Ups 3-6 reps
2nd Min
Double KB Alternating Press 20 reps unbroken
(Utilizza due KB il cui peso ti permetta di completare le reps unbroken)

• 1 Set of:
Ring Muscle Ups max reps unbroken

5 Rounds

• 1 min Row
• 1 min Ski
• 1 min Assault Bike
• 1 min burpees
• 1 min break

Iso DB Lat Pull-over 3 x 6-8 each. Rest 60s

Lämmöt

Vauhditon pituushyppy

Istumaannousut 60s

Punnerrukset 60s

5 x AMRAP3:

3 Burpee Pull-ups
6 Box Jump Overs (24"/20")
9 Wallballs 9 / 6 kg to 10/9ft.

Rest1 Minute Between Rounds

For Time:

15 Hang Power Cleans
1,500 Meter Bike Erg

12 Hang Power Cleans
1,200 Meter Bike Erg

9 Hang Power Cleans
900 Meter Bike Erg

Barbell: 84 / 61 kg

On the 4:00 x 5 Rounds:

60 Double Unders
30/21 Calorie Row
10 Thrusters 43 / 29 kg

AMRAP 20:

200 Meter Run
Max Unbroken Push-ups
200 Meter Run
Max Unbroken Toes to Bar

20 Double Unders, 2 Hang Snatches
40 Double Unders, 4 Hang Snatches
60 Double Unders, 6 Hang Snatches
80 Double Unders, 8 Hang Snatches
100 Double Unders, 10 Hang Snatches

Directly Into...

30 GHD Sit-ups, 1,000 Meter Run
30 GHD Sit-ups, 800 Meter Run
30 GHD Sit-ups, 600 Meter Run
30 GHD Sit-ups, 400 Meter Run
30 GHD Sit-ups, 200 Meter Run

Barbell : 52 / 38 Kg