20/15 reps for time of:
Strict Ring Muscle Ups

• For Time:
Plyo Box Jump Ups (75/60 cm) 30 reps
BB Power Snatch (35/25Kg) 40 reps
Plyo Box Jump Ups (75/60 cm) 30 reps

12 Min EM1/2OM of:
BB Hang Squat Snatch + Low Hang Squat Snatch + Squat Snatch
85-90% 3RM
Ogni 1:30 x 8 sets. Le percentuali sono riferite al 3RM di Squat Snatch precedente.
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

3-…-3 of:
BB Squat Snatch
3RM
Scaldati progressivamente e poi sali sino ad un 3RM. No drop n’go. Non staccare mai le mani dal
bilanciere ma comunque non usare il touch n’go.

25min emom

10 seinäpalloa
20 istumaannousua
10 valakyykkyä
10x10m sukkulajuoksu
10 pystypunnerrusta

8 x 20sec work - 10sec rest

• banded tricep pull down

Don’t count reps. High speed with quality. Go hard. So hard you want to cry.

100 cal bike
100 cal row
100 cal ski

8 rounds
12 cal assault
3 c2b
rest 5 min

8 rounds
12 cal assault
3-5 hspu
rest 5 min

8 rounds
12 cal assault
2 rope climbs

-50 pushups
-50 DL 50/35
-50 jumping lounges
-50 Hang power clean 35/50
-50 TTB/leg rise
-50 pushpress 35/50

Palis klo 13:00

• Yllätys jumppanen!