3 rounds
20s ON 1min OFF
1) Parallette L-sit
2) Supine Hold in GHD

if ring tests are done do:
5 x 5 rep or 4 x 15 sec hold + 5 box dips

air squat
ring dip
KB-swing

EMOM 10
1 + 1 + 1
Power Clean + Clean + Push Jerk

3 Rounds
30x DU
10x Devil Press (15 / 22,5kg)
400m Run
Rest 2min between rounds

2x5 @ 70%
2x2 @ 80%
- Then use 6 mins to find heavy 3 Rep set

Every 3 min for 3 rounds

30 DU + 1-3 ring MU / 5 jumping MU

3 min rest

Every 3 min for 3 rounds

30 DU + 5-10 m handstandwalk

Strict pull up 4x6
Strict HSPU 4x6

4 Rounds for Time
15 calorie Row
5 Power Cleans 60/42,5kg
5 Bar Facing Burpees
5 Front Squats 60/42,5kg
5 Chest-to-Bar Pull-Ups

Back Squat 5x5 @100KG (1 Min Rest)

Front Squat 5x5 @80KG (1 Min Rest)

Bulgarian Split Squats @60KG (1 Min Rest)

Back Squat to Target 20” box 5x5 @120KG (1Min Rest)

Box Jump Overs (two target) 20” and 24” 5x5 (1Min Rest)

3x10 Bench Press @60KG SuperSet with Ring Rows

3x10 Close Grip Dumbbell Press @22.5KG*2
SuperSet Bent Over Rear Flies 5KG*2 (20Reps)

3x10 Double Kettle Press @16KG SuperSet 5 Strict Pull Ups.

10min emom Kipping/bar MU practice
Odd:
Novice: supine banded lat pull down x10-15
https://www.instagram.com/p/BaUPnaAB28z/?igshid=d4fn47ozg4q
Intermediate: blocked hanging hollow pull down x6-8
https://www.instagram.com/p/BzO-bIkg4oe/?igshid=cdhxavu7iqsn
Advanced: lats to fly drill x6-8
https://www.instagram.com/p/B8sCOBAAnzp/?igshid=1ru0jas2924iq
Alt
https://www.instagram.com/p/B6Iw9hyAz5n/?igshid=g143tfy8j12r
Even: V-ups 10-15
+
Partner wod
”Panic breathing”
500-400-300-200-100m row/each
Partner in double Kb front rack. IF the front rack is broken the rower must stop rowing and both partners must do 10 penalty burpees before continuing on the row.

Inte hunnit spela in någon film på övningarna men följ instagramlänkarna så hittar ni film på hur övningarna ska utföras.