Strict pull up 3 x 1

Istutaan sohvalla ja katsotaan leffoja. Janita sitä tämä tarkoittaa. ( Jonnet on heti miettimässä jotain aivan muuta)

15-12-9 Row Calories
15-12-9 Thrusters
15-12-9 Burpee Over Rower
15-12-9 Wallball

Back Squat

4-4-4-4

Go Every 3:00

EMOM 16
1. 8-12 cal erg
2. 1 round of Cindy *
3. 8-12 cal erg
4. 8-12 DB hang C&J (alt.)

*1 round of Cindy:
5 pull up
10 push up
15 air squat
→ scale reps to 3-6-9 if needed

3 rounds:
12 romanian deadlift
12 front squat
12 reverse lunge
-rest 2-3 min between rounds-

6 rounds:

40 m heavy sled push

Rest 1 min between rounds

R5JC

Work 1 minute, rest 1 minute for 10 rounds:

10 1-handed slamball wall slams, 10lbs
5 pull-ups
AMRAP double-unders

@easy

Bench press 5x1