Amrap 9
30 double unders
5 strict HSPU’s
12 GHD sit ups

Bench press 3x5

SA OH walking lunges, 30 ft (50)
21-15-9
DB bench press (50)
DB Squat cleans (50)
OH waking lunges (50)

Puijolle! (toistaiseksi viimeinen reissu)

5 Double DB Devil Press @22.5KG
10 30” box jumps
15 T2B
16:49 total time

Accessory
5 rounds
10 chest press @50,50,60,70,75KG
10 dumbbell row alternating @22.5kg
10 Ring Rows
10 Goblet Squats @16,16,24,32,32KG
2 min rest

Optional Accessory

GYMNASTIC STRENGTH

1) Wall Walk + 10-30 Wall facing shoulder taps
2) 20sec top of Ring Row (false grip)
3) 20-30sec L-Sit

RPE 3 to 4

200 m ski
2 DL @75%
4 HSPU
6 PU
8 GHD SU
10 grasshoppers

10 rounds:

10 thrusters
10 vatsalinkkua

5 rounds:

5 leukaa kuminauhan avulla
5 dippiä laitteessa

EMOM 15
a) 5 seated box jumps, 30” box
b) 10 slamball wall slams, alt. arms
c) 10 GHD hip extensions

Amrap 10
3 Ring muscle ups
10 push ups
15 squats
50 double unders