-3 shspu/ 8 hspu (alternate)
-5 bench press 85kg
-15cal row
-1min rest

1a) Half-Kneeling Bottoms-up KB Press: 4 x 5 each. Rest 45s.
1b) KB Gorilla Rows: 4 x 6-8 each. Rest 45s.
- Goal: 4 challenging work sets
- Take 1-2 sets to warm-up.

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

• 16-20 Min EMOM of:
1st Min
Ring Muscle Ups 3-6 reps
2nd Min
Double KB Alternating Press 20 reps unbroken
(Utilizza due KB il cui peso ti permetta di completare le reps unbroken)

Flight simulator
Double Unders
5-10-15- etc -40-45-50-45-40-back to 5
Did as many double unders as I could until clock hit 10 min time cap. I think I got at least 4 in a row.

+

200m Farmers Walk 24/16kg (used 25# DB)
20 burpees (did about 30 since it was a partner workout)
3 rounds (almost finished, but clock hit 15 min time cap)

20 HSPU
20 Deadlift 70kg
20 Sit Ups
20 Kettlebell Swing 32kg

7 x Unbroken TnG, Every 2:00

3 Power clean
3 Front squat
3 Push Jerk

Climbing heavy

-Parin kanssa tee yhteensä 40 raakaa rinnallevetoa riipusta (hang power clean) (15-30kg)

-> raaka = ei mennä kyykkyyn asti
-> riipusta = tanko ei lähde maasta vaan yleensä polven yläpuolelta ellei toisin ole määritelty (esim. riipusta polven alapuolelta).

Strict pull up 4x6
Strict HSPU 4x6

8 backsquats. 60kg
10 T2E
10 boxjumps
10 verticsl row
10 GHD
50 DU