Isometric holds – 3 Rounds

0:15-0:30 Ring support hold
0:15-0:30 Chin over the (pull-up) bar hold
0:15-0:30 Bottom of ring dip support
0:15-0:30 Hanging L-sit hold

9'AMRAP
12 alt. V-up
9 KB swing @16/24
6 worm walk out

For time

• 3 power cleans
• 6 push-ups

• 9 air squats

• ♀ 95 lb

• ♂ 135 lb

Rest 1 minute. Repeat for a total of 5 cycles.

3 A

Min 00-07

AMRAP 7 minutes:

7 C2B Pull Ups*
7 Thrusters @ increasing weight every 2 rounds

Miehet 35-54:
45-52,5-60-67,5-75..(+7,5kg)

Naiset 35-54:
30-35-40-45-50..(+5kg)

Min 7-10: Rest

3 B

Min 10-13:

Find 3 RM Bench Press

8/4-6/3-6/3-4/2-4/2-4/2-2/1-2/1-2/1-2/1

Srtict Pull-ups

8/4 E2MOM
6/3 E1,5MOM
4/2 EMOM
2/1 E0,5MOM

0-2/2-3,5/3,5-5/5-6/6-7/7-8/8-8,5/8,5-9/9-9,5/9,5-10

For time

3 rounds
- rows heavy
- curls sync, max+
- skull crushers ext. max+

3 rounds
- Bulgarian split squats w. Heavier weight

3 rounds
- Bent over rows
- hammer curls, max+
- DB pullovers, max+

MAX+ : Do the max reps, take a very short break (5 sec max) and try to do a couple more

pallof press in dead bug position 3x10/10

12'EMOM:

1: 5/5 KB goblet hold split squat @moderate weight
2: 5/5 push up pos. KB pull through @same as split squat
3: 20-25sec plank hold

-Gymnastics warm up

HOLDS and SKILLs 30s on 30s off x 5
1) L-sit (paralette/box)
2) DU/SU
3) TTB or single leg TTB
4) Wall facing shoulder taps/handstand walk
5) Chin up hold

EMOM 20
1. 20 TTB
2. 15 box jump overs
3. 10 overhead squats
4. 1min rest