3 rounds for time:
• 5 Bar Muscle-up
• 10 Handstand Push-ups
• 20 Deadlifts BW/70%BW
BW = bodyweight; men load their bodyweight onto the bar; women load 70% of their bodyweight onto the bar. Goal: 7-8 min.

Lämmittelysarjojen jälkeen raaka rinnalleveto 3x 5 toistoa.

Skills

Metcon
👀

Group of three YGIG
20 min AMRAP
"Buy-in"
225 cal row
6 rounds:
10 HSPU
20 Pull-up
30 Box over jump
One is always at rowing, others do movements as ygig.
THEN, rest of the time
Synchro sit-ups

Result is total reps of sit-ups

Every 3 minutes for 7 sets, complete

• 10/15-calorie Echo bike
• 10 knees-to-elbows
• 100-foot dumbbell farmers carry

Rest with the remaining time in each interval. Note Each round is for time.

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post your fastest and slowest intervals.

Back squat (pause)
5 x 3 back squat w/3 sec pause
AHAP - as heavy as possible (no bouncing from the bottom)

Takakyykky 3 sekunnin pysäytyksellä kyykyn ala-asennossa. Lisää jokaiseen sarjaan painoa. Pidä paketti kasassa, jos ei pysy niin vähennä painoa.

For time:
5-4-3-2-1 Deadlift @70/50kg
10-8-6-4-2 pull up
5 burpee plate jump after each round

T.C.: 8'

24' EMOM
1: 15/12 cal row
2: 12 KB swing @ 24/16kg
3: 10 push up + 10 abmat sit up
4: 8 DB goblet thruster @ 22,5/15kg

3-3-3-2-2-1

Go every 3:00

8 rounds for time w/ partner, YGIG for rounds:
4 bar over burpee
8 power clean
24 DU / 36 SU
8 front squat
- rest 30s between partners

TC: 25min

HUOM! Voit tehdä molemmat versiot päivän treenistä kaikilla tunneilla.