15 minutes amrap:
20/15 cal ergo
20 DB push ups
20 DB box step ups
20 pull ups

Gymnastics

1) rMU

A) Every ''X'' Until 20 rMU Completed

*Valitse vaikka E2MOM ja teet aina 3 tai jothain.

B) Ring Strength
4 Rounds For Quality:

1) 10 Kipping Ring Dip + 10-20s Ring Support Hold
-r.30s-
2) 20-30s Ring Dip Hold
*Rest as needed between rounds

Gymnastic Engine
(@70% Effort)

Every 2.5 min x 9 sets alt. between 1, 2 and 3:
1: 10 Cal Row + 5-10 bMU
2: 10 Cal Row + 15m HSW (7.5m+7.5m UB With Turn)
3: 10 Cal Row + 15 T2B

*Keskittyminen liikkeen taloudellisuuteen ja tekniikkaan.

Accessories

A) 3x Superset:

• 10/10 DB 1-Arm Bench Press
• 5-6 Strict Chin Up + 15-20s Chin Over Bar Hold

B) 3x Superset:

• 10-15 Lu Raise
• 10-15 Muscle Snatch (High Hang)

*Muscle Snatchissa älä hae jaloista yhtään voimaa. Ihan suoralta kropalta pelkällä yläkropan voimalla taitto. Ota tarvittaes vaikka 10kg tanko

30-20-10 reps for time:
• Devil’s Press 25/15#
• Row (calories)
The Devil’s Press uses 2 dumbbells, each weighing 25# for men and 15# for women. Goal: 10 min.

Clean

E90SEC X8-10:

• 1 Squat Clean (Build Up)

Front Squat

• 3x3

*rest 3min between sets
* eka setti @80% ja rakenna siitä

Metcon
Competition workout

4 Rounds For Time:

• 400m Run
• 8 Heavy DB Snatch @27.5kg
• 15 T2B

-Rest 5-8min-

For Time:
(Sprint)

• 500m Row
• 8 Wall Walk

Optional Accessory

3-4x For Quality:

• 30/30s Copenhagen Plank
• 45-60s Spanish Squat Hold

*rest as needed

3 rounds of:
15 AMSU
10 Hollow rocks
Rest

3 rounds of:
10 Ab-wheels
5 Strict T2B
Rest

Leuka emom 10
2-3 leukaa (kuminauhalla tai ilman)

Amrap 30 min
2 Wall Walk/käsilläkävely
6 Dippi
6 Jalkojen nosto/T2B
10 etuheilautus
10 kyykky

E2mom 14min
Hang high pull
Hang power clean x2
Clean x2

90sec ON -3min OFF
120-150%

For time

• 35 pull-ups
• 35 shoulder-to-overheads

♀ 75 lb
♂ 115 lb

For time

• 21 Toes-to-bars
• 21 Burpee box jump-overs
• 15 Toes-to-bars
• 15 Burpee box jump-overs
• 9 Toes-to-bars
• 9 Burpee box jump-overs