4 ROUNDS:

A) GOOD MORNING: 10 rep

B) BACK RACK LUNGES(step backwards and back to the middle then the other leg): 20 rep

-Alternate between A & B. Rest 30 sec between A & B and 90s-2min between rounds.

10min EMOM 2*snatch

Drop&go

RPE4

5x Every 5:00:
18/14 Calorie Row
18 x 10m Shuttle Sprints
18/14 Calorie Air bike

5 RFQ

Perform each round unbroken

• 1 Ring Muscle-up
• 1 Ring dip
• 1 Ring Muscle-up
• 2 Ring dips
• 1 Ring Muscle-up
• 3 Ring dips

Break as needed BTW sets

6 min
Even ab 10
Odd db snatch 4+4
2 min rest
6min
Hspu 6-12
Row 10
2 min rest
6 min
Du 40-60
T2B 6-12
2 min rest
6 min
Bob 6-12
Pull up 6-12

Aikaa vastaan:

• 200cal SkiErg

Jokaisella alkavalla minuutilla 5 x maastaveto.
N 62,5kg / M 90kg
Harjoitus alkaa maastavedoilla.

6-1-6-1-6-1

3 rounds for time of:
30 dumbbell snatches 22,5/15

30 toes-to-bars

Seated shoulder press cluster 4x(2+2+2)

AMRAP 13
7 Strict HSPU
30 du’s
20 pistols