A1: Reverse farmer carry lunges 2x16@15kg dbs
A2: SA DB Shoulder press 2x5@20kg dbs
B1: lateral lunges 2x8@15kg db
B2: Push ups 2xMax 20-16

3x5 @ n. 85%

3 kierrosta

1 min max toistot box jump
1 min max toistot burpee
1 min max toistot wallball
1 min max toistot köysilaskeutuminen / köysikiipeily

1/ hspu

• 6x6 strict Rest 1''

2/AMRAP 5''

• Brp boxjump 24'' Rest 5''

3/AMRAP 4''

• 10M shutlrun Rest4''

4/AMRAP 3''

• Power clean 70kg Rest 3''

5/AMRAP 2''

• Wallball Rest 2''

6/AMRAP 1''

• Max Pullup unbroken

Front squat 2 rep max 105#
Amrap
1 minute pull ups - 13
1 minute rest
1 minute push ups - 18
1 minute rest
1 minute single under - 102

"THE 540"
For time:
50 OH LUNGES
40 PULL UPS
30 THRUSTERS
20 BURPEES
10 SQUAT CLEANS

This workout is rather basic - run for 10 minutes, turn around and run the same route back.

• start every 2 minutes with 20 double unders
• you must return before the clock reaches 20 minutes for your score to count.

Score is distance run - note your time as a note

120 min
Warm up EMOM12 + 18 m HSW

1.JG PP 3.10.2018
A. Ring Muscle-up Skill Work
Complete:
- 3 x 5 ring swings
- 3 x 5 rocking arch
- 5 x 1 hips to rings
- 3 x 10 floor assisted strict ring muscle-up
+ 3 x 1 MU as.
+ 2 x 1 MU
= 5 MU

B. 9 x EMOM:
- 12s top of false grip ring row hold
- 12s ring support hold
- 12s bottom of dip hold

C. BMU practice for 10 min
- 5 x 2 = 10 reps

2.Easy barbell gymnastics:
A. 5 sets:
2 Snatch high pulls + 2 Hang muscle snatch on toes + 2 Overhead squats
20 22.5 22.5 25 25 kg

3.Pause front squat
3 x 5 @ 50-60% @ tempo 13X1

10 min amrap

Reps increases with 2 each round

• 2/4/6/8...... Front squats 80kg
• 2/4/6/8...... GHD Situps

Complete as many rounds as possible in 20 minutes of:

• 5 burpees
• 15-foot rope climb, 1 ascent
• 30 double-unders