10 min MU tekniikkaa itsenäisesti

5 x 1 legless köysikiipeily

5 x 3 false grip ring row

5 x 1-2 tempo ring dip

Warm up(10)
10 plyo jumps
10 single leg deadlift
10 pik n grass
10 foot pedals in down dog(2ct)
100m run
10 body builders
10 active samson
10 ring rows
10 hollow rocks
:30 butterfly stretch

Workout(20)
Not for time
3rds
21's bench
21's curl
21's dips
21 arms only row pulls

Finisher
50 crunches
1:00 min chest opener

For Time
66 Deadlifts (110/75 lb)
66 Box Jump (24/20 in)
66 Kettlebell swings (1.5/1 pood)
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thrusters (55/35 lb)
66 Wall Ball Shots (20/14 lb)
66 Burpees
66 Double-Unders

500m row
40 squats
30 sit ups
20 push ups
10 pull ups

• Nybörjare finish scaled version sub 10min
• Atlet, finish rx sub 7min
• Avancerad Finish rx sub 5min
• Tjurnacke ”Fran” sub 5min
• Ninja ”Fran” sub 3min
• Avenger ”Amanda” sub 3min

In pairs 300 cal assault bike for time. During that time, as E2MOM 7 syncro burpee box overs. Split the assault bike however you like.

Basic Endurance Run 45min/Swim 60min.

Complete as many rounds as possible in 30 minutes of

• 500-m row
• 3 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

Souda tunti, tulos metreinä.

Eilinen

Easy aerobic pace:
Row / Run / Ski / Bike / (Swim)
~40-60min.

• mixed any way...

Example 1:
10 rds:
1min. Row
1min. Bike
1min. Ski
1min. Rest

Example 2:
Run 10min.
Bike 10min.
Row 10min.
Ski 10min.