For time

• 20 pull-ups
• 30 push-ups
• 40 sit-ups
• 50 squats

Rest precisely 3 minutes between rounds.

Voima
E3MOM, 4rds
DB Bench press 8-10

WOD
"Modattu Baseline"
300m Row
30 Air squat
15-20 Sit up
10-15 Push up
10 Ring row

SKILL

10-20min skillitreeniä

Bench Press
• 10 reps at 55% of 1RM
• 8 reps at 65% of 1RM
• 6 reps at 70% of 1RM
• 4 reps at 75% of 1RM

4 x 4

For time

• 21 GHD sit-ups
• 7 rope climbs to 15 feet
• 21 GHD sit-ups
• 21-meter double-kettlebell front-rack walking lunge
• 15 GHD sit-ups
• 5 rope climbs to 15 feet
• 15 GHD sit-ups
• 15-meter double-kettlebell front-rack walking lunge
• 9 GHD sit-ups
• 3 rope climbs to 15 feet
• 9 GHD sit-ups
• 9-meter double-kettlebell front-rack walking lunge

♀ 35-lb kettlebells
♂ 53-lb kettlebells

5 min AMRAP:
• 30/20 Assault AirBike (calories)
• 21 Deadlifts 165/115#
• Max Burpees Over Bar
3 min Rest
5 min AMRAP:
• 30/20 Assault AirBike (calories)
• 15 Deadlifts 195/135#
• Max AbMat Sit-ups
3 min Rest
5 min AMRAP:
• 30/20 Assault AirBike (calories)
• 9 Deadlifts 225/155#
• Max Push-ups
Within 5 minutes, perform the first two movements then in the remaining time perform as many reps as possible of the third movement. Rest for 3 minutes then immediately start the next AMRAP. Notice the rep count and weight change for the deadlift. Score is total number of Burpees + Sit-ups + Push-ups. Goal: 100 (25+35+40).

superman + hollow body TABATA

5rnds for quality
5-8 active hang + kip swing
8/8 gorilla row
5 Lu raises

20 Clean 70kg
40 Devils press 22.5kg
60 Toes to bar
80 Hang DB snatch 22.5kg
100 Pull ups
150 Box Jumps
200 Wall balls
150 Box Jumps
100 Pull UPS
80 Hang DB snatch 22.5kg
60 toes to bar
40 Devils press 22.5kg
20 Clean 70kg

Gymnastics

A) EMOM 9:

1: 10 Ring Kip Swing
2: 5-10 Hip To Rings
3: 5-10 Ring Transition Drill

B) EMOM 10:

• ''X'' rMU

Push And Pull Waves

Wave #1:

Strict Press: 8-6-4

Legs Elevated Ring Row: 14-12-Max Reps

*rest 30s between movements + 2-3min between rounds
*Max reps in last set of ring rows

Wave #2:

Strict Press: 6-4-2

Legs Elevated Ring Row: 12-10-Max Reps

*rest 30s between movements + 2-3min between rounds
*Max reps in last set of ring rows

Metcon

15min AMRAP:

• 6 bMU
• 8 DB Thruster 2x35lbs
• 12 Cal Row

Accessories

4 Rounds For Quality:

• 10/10 1-arm Band Pull Apart
• 10-15 DB lat pull over
• 10-15 Seated Dual DB Lateral Raise