21-15-9:
Box Jump Overs (24/20)
Power Cleans (115/80)
Chest to Bar Pull-ups
Front Squats (115/80)
Lateral Barbell Burpees
Push Jerks (115/80)

5 Sets:
Hang Squat Clean
Push Jerk
Hang Squat Clean
Split Jerk

Build to a Moderate Load

Round 1: 40% of Max Ring Muscle-ups + 100 Double Unders + 40% of Max Ring Muscle-ups
Round 2: 35% of Max Ring Muscle-ups + 80 Double Unders + 35% of Max Ring Muscle-ups
Round 3: 30% of Max Ring Muscle-ups + 60 Double Unders + 30% of Max Ring Muscle-ups
Round 4: 25% of Max Ring Muscle-ups + 40 Double Unders + 25% of Max Ring Muscle-ups

Rest as Needed Between Rounds

• Interval of:
1 Interval of:
Assault Bike 2:00 @ max Kcal
Full and complete rest. Registra il numero di Kcal
3 Interval of:
Assault Bike ¾ Kcal of 2:00 @ max effort
Full and complete rest each interval. Registra le Kcal fatte ad ogni interval
Il primo interval è di 2:00 @ max Kcal gli altri 3 @ max effort a tre quarti delle Kcal fatte nel
primo.

For quality

5 muscle ups ( scale with a band)
15 goblet squat
15 narrow grip UG strict chest to bar pull ups
15 goblet squat
20 strict toes to bar
15 goblet squat
15 ring dips
15 goblet squats
5 muscleups

Tavoitteet yms.

Otetaan sit nostoja kun nähään paljonko aikaa jää.

Shoulder press 3-3-2

52 OTM. Row as many calories as the card says.

• 5 Min E1/2MOM of:
Strict Handstand Push Ups 3-6 reps
Ogni 0:30 x 10 sets. Seleziona se lavorare al pavimento oppure con Deficit (10/5 cm) o anche con
Deficit (10/5 cm) più Vest (9/6Kg). Mantieni un range di reps tale da non andare mai ad
esaurimento.

• 6-6-6-6 of:
BB Back Squats (0:03 pause)
80-85% of today 10 @ 9 RPE 6-6-6-6 reps
Pause @ bottom position