lisäpainodippi

3 x 3

tai negatiivinen dippi

For time:
3 Rounds of the following, with a 3-minute rest between rounds:

50 x Medicine Ball Squat
40 x Medicine Ball dead-lift
30 x Medicine Ball Clean
20 x Medicine Ball Thruster
10 x Overhead Medicine Ball Squat

(110%/2)4
3 second pause in power position.

25 min
200 meter run 100 du
200 meter run 50 kb swings
200 meter run 25 front squats
200 meter run 50 kb swings
200 meter run 100 du

Max reps UB:
Ring MU
(Rest 90s. btw sets)

8 Minute AMRAP (135/95#)
1 Power Clean
1 Front Squat
1 Jerk
Then 2 of each
Then 3 of each
Then 4 of each

Got through 1 power clean on round 7.

Then

100 reps of GHD, T2B or sit-ups (partition as needed)

Dynamic warm up
15 mins

Get School-ed

1) medball partner thrusters
2) rope slams
3) med ball partner ab mat toss
4) high knees
5) ladder lap
6) trx assistend lateral bench ups

8, 10, 12, 14 etc

35mins

EMOM 15
3x Ring Muscle up progressio

Kuminauhat avuksi, käännön harjoittelua. Viimeinen aina dipillä ylös

WU 500m
Intervals 2 sets of
75m fast 25m recovery pace
50m fast 25m
25m/25m
Rest
Total 1k

75 min

Skillwork: MU practice for 25 min

Warm & preparation for metcon 20 min

A.
For time:
10 Muscle-Ups > 15 C2B
20 Deadlifts (315/215 lbs) > 70 kg
30 Box Jump-Overs (24”/20”)
40 Kettlebell Swings* (24/16 kg)
50 Double-Unders
50 Calories of Rowing on Concept 2
50 Double-Unders
40 Kettlebell Swings* (24/16 kg)
30 Box Jump-Overs (24”/20”)
20 Deadlifts (315/215 lbs) > 70 kg
10 Muscle-Ups > 15 C2B

Result: 22.01
178/199 (?)