Voimaliikkeitä, väliin vatsaa 🌼

7 rounds of:
15 pullups,
10 elevated med ball pushups (closegrip),
10 (5 each leg) romanian single leg lunges with dumbells,
single leg boso ball elevated hamstring curls x (7 each leg) + 8 at the end

Back Squat 3x8 at 70%
- used 145lbs for set 1, set 2-3 used 115 for technique work

Modified JT: 50 double under between every round 18 min cap
21-15-9
HSPU, Ring Dip, Push Up
-scaled HSPU to foot-on-box HSPU
16:50

"JT's on a Boat"

21 Handstand Pushups, 21 Ring Rips, 21 Pushups
21 Calorie Row

15 Handstand Pushups, 15 Ring Dips, 15 Pushups
21 Calorie Row

9 Handstand Pushups, 9 Ring Dips, 9 Pushups
21 Calorie Row

For time:
3 Rounds of
400m run
21 KB Swings 24/16kg
12 Pullups

rest until 10:00min

then
For time:
5 Clean & Jerk 60/40kg
10 Pushups
15 Squats
4 Clean & Jerk 60/40kg
10 Pushups
15 Squats
3 Clean & Jerk 60/40kg
10 Pushups
15 Squats
2 Clean & Jerk 60/40kg
10 Pushups
15 Squats
1 Clean & Jerk 60/40kg
10 Pushups
15 Squats

15-12-9-6-3
hspu
bj 61
rd
Then
250m fermer carry 2*32.5

Amrap 15 of
5 burpee
7 ohs 80 kg
9 dl 140 kg

10 rounds
10-9-8-7-6-5-4-3-2-1 hps 50 KG
15 push ups
30 du

Hollow Holds – 5 sets of 30 seconds to 60 seconds.
Superman Holds – 5 sets of 30 seconds to 60 seconds.
Ring support – 5 sets of 30 seconds to 60 seconds followed by bottom support of 10 seconds or more.
Pistol to box – 5 sets of 5 reps.

Before Class:
Pull Ups 3 sets 2 reps 50 pounds (PR)
EMOM 5 minutes - 5 toes to bar

Class:
5x5 Deadlift at 75% 1RM (253lbs)

5 rounds for time, 13 minute time cap:
6 Deadlifts 115
6 Burpees 115
5 Power Cleans 115
5 Chest-to-Bar pull ups
4 Thrusters 115
4 scaled muscle ups (2 ring rows + 2 ring dips = 1 rep)

3 rounds + 18 reps