weighted pull up
A) in 8min find a heavy set of three
B) 2 x 6-10
- go heavy
- rest 3 min btw sets

E6MOM x 5

400m run
10 pull up
10 box jump over

"The Gauntlet"

30 minute AMRAP of:

"Jackie"
1000m Row
50 Thrusters 20/15kg
30 Pull-ups

Then

"Karabell"
10 rounds
3 Snatches 60/40kg
15 Wall Ball 9/6kg

Then

AMRAP of "Cindy" in the remaining 30 minutes:
5 pull-up
10 push-up
15 squat

Your result is rounds of Cindy completed.

5 x 1 rinnalleveto + 2 rinnalleveto riipusta + 1 työntö

Niin monta toisotoa kun mahdollista 10 min aikana

10 Rinnalleveto ja työntö 61/38kg

1 min lepo

10 Rinnalleveto ja työntö 83/56kg

1 min lepo

10 Rinnalleveto ja työntö 102/70kg

1 min lepo

Maksimit toistot rinnalleveto ja työntö 111/75kg

15 min of The Pull Over

3x2@60%

Shoulder Press

5-5-5-5

After each set 10 DB Row Each Arm

Go Every 3:00

4 x 8 straight leg deadlift
- leave 2-4 reps in the tank
- rest 3 min btw sets
- 3sec count on the eccentric part
- don’t let the weights touch the floor

EMOM12

1. 8-10 double db seal row (leave 1-2 reps in the tank)
2. 10-12 banded face pull
3. REST