Treenataan

-Käsilläseisonta
-Käsilläseisontapunnerrus
-Käsilläkävely
-kippileuanveto
-perhosleuka
-chest to bar...

• 24 Min EMOM of:
1st Min
Row 20/15 Kcal
2nd Min
Bar Muscle Ups 4-8 reps
3rd Min
Double Unders 60 reps
4th Min
Burpees 15 reps
Scale Kcal & reps down in case.

For time:
Assault bike 100cal

5 rounds
20 hang clean @60 kg
20 burpee over partner
20 front squat
400 m run.

Split between partners as seen fit. One work at a time.

3R of
30 TTB
30BFB
30 PS @ 40kg
120cal AB
2r as above
PS @ 50 kg
120 cal AB

3 PC
3FS
3PJ
All @60kg

EMOM 20 min or as long as you hold

5 Round of:
Toes to Bar 15 reps
Plyo Box Burpees Jump Overs (60 cm) 12 reps
Double DB Thrusters (2X22.5/15Kg) 9 reps
2’ rest each round
Ogni round deve essere uno sprint a max effort!

5x aikaa vastaan

9 tempausta riipusta 15-20kg
9 leuanvetoa

4 x 2 x rive + 1 x saksityöntö 75-80 %

Tempaus riipusta + maasta

4 x 75 %