4 rounds for quality

3k bike
20 ghd sit ups
1 legless rope + 2 rope (tai 3 normii)
5m hsw (tai 3 wall walk)

• Koita pysyy aikalai pk alueel

Back squat 10-8-6-8-10 reps

BACK SQUAT

4x4 @80-85%

Vähän lisää viime viikolta

Every 3min

𝗟𝗲𝘃𝗲𝗹 𝟯
EMOM 15:
x Bar Muscle Ups
x Burpee Box Jump Over Clear the Box 24/20 inch
x Double Kettlebell Hang Power Clean @2x24kg

𝗟𝗲𝘃𝗲𝗹 𝟮
EMOM 15:
x Chest to Bar Pullups
x Burpee Box Jump Over Clear the Box 24/20 inch
x Double Kettlebell Hang Power Clean @2x24kg

𝗟𝗲𝘃𝗲𝗹 𝟭 𝗔
EMOM 15:
x Pullups
x Burpee Box Jump Over 24/20 inch
x Double Kettlebell Hang Power Clean @2x12/8 kg

𝗟𝗲𝘃𝗲𝗹 𝟭 𝗕
EMOM 15:
x Ring Rows
x Burpee Box Jump/ Step Over 24/20 inch
x Double Kettlebell Hang Power Clean @2x12/8kg

10,8,6,4,2

Every 1 minute, complete
- 1 wall walk
- 3 deadlifts
- 5 toes-to-bars
- (add 2 toes-to-bars every minute)

• ♀ 125 lb
• ♂ 185 lb

Maastaveto 2 maksimi

10 -8-6-4-2

-wall walk
-T2B, toes to rings / gymnastics complex: t2b, pull up, BMU

1.)Supersetx3
A) 1arm pulloverx10-15
-light weight
B) 1arm seated DB Rowx6-10