Strict Ring Dips

2-2-2-2-2

Use Weight / Rubber Bands

Send Off 2:30

Metcon (time)

15-12-9 reps for time of:
Hang power cleans
30-24-18
Sit-ups

Timecap: 6 minutes.

Accessory:

Bent over row, 4 x 10 - heavy
“Archer push up”, 4 x 10 (5/5) - 2s stop at extension

Fight gone bad progression 1/3

Metcon (reps)

AMRAP in 7 minutes of:
15 Wallball shots 20/14lb
10 SDHP 40/30kg

Rest 3:00

AMRAP in 7 minutes of:
10 DB GTOH 2x20/10kg
10 Box jumps 24/20

AMRAP 13 ( Work 1:30 / Rest 0:30 )

30m Walking Lunge w/ DB
12 Stepping Burpees Over DB
20 Goblet Squat w/DB
40m One ARM Overhead Carry w/DB

DB 22,5/15kg

5 sets
6 Barbell Bent over Row

For time:

cash in 1000m row
then :
27-21-15-9
kbs@24/16kg
sit up

Back squat

2x3
2x2
3x1

(build heavy)

4 x 5min

10-15 varpaat tankoon
15-20 seinäpallo
laite kevyesti loppuaika

25 Min AMRAP; (outside near the ice cream kiosk)
300m Run
40 box jumps ( concrete step/ step up if needed)
60 KB snatches 24/16kg

Run together everything else as ygig

Strict Pull-ups

6-4-2-6-4-2 Go Every 2:30

Use Band or Weight