• 5 Min E1/2MOM of:
Ring Muscle Ups 2-5 reps
Ogni 0:30 x 10 sets.

4 rounds
15 russian twist w/ kb
1 min double front rack kb carry
15 hollow rock
1 min double kb overhead carry
4 turkish get up

3 rounds:
- 20 hollow rocks
- 20 arch rocks

Complete:
- 2 x 10 kip swings
- 2 x 10 kip swings with re-grip
- 3 x (5 kip swings + 5 bottom half straight leg toes to bar + 3 kip swings + 3 bottom half straight leg toes to bar)
- 10 x 1 glide to arch
- 10 x 1 glide to hips to bar
- 10 x 1 glide kip*Your text here...*

Lepoja

A) Floor Bench Savid set
12min 6-8repts/min (60kg)

B) Goblet Squat Savid set
12min 10reps/min (20kg)

C) AbTabata
1. Knee grab
2. Lateral Reach
3. St arm/leg sit up
4. V up Alt leg

For Time
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

AMRAP 11

20-30-40-50-60....
Double Unders
12 Chest to Bar

5 kierrosta aikaa vastaan:

• 30cal BikeErg
• 10 thruster (N 30kg / M 40kg)
• 30cal SkiErg
• 10 thruster (N 30kg / M 40kg)

Tarvittaessa skaalaus niin, että pystyt tekemään kaikki thrusterit UNBROKEN.

United in movement
Wod 1
7' di burpees over the line

4-6 sets
3-5 DB/KB Power Clean
3-5 DB/KB Squat Clean
3-5 DB/KB Lunge
3-5 DB/KB Squats

tee yksi puoli kerrallaan läpi
tee 4-6 settiä puolelleen
rest as needed