For time:
30 Calorie Assault Bike
30 Deadlifts (225/155 lbs)
30 Burpee Box Jump Overs (24″/20″) – Lateral is fine on these

Every 2 min for 10 min
3 split jerks from blocks

10 rounds for time of
10 box jumps 24”
10 ring push ups

Miten meni?

10x3 Backsquats got up to 315 for a new 3 rep PR.

For Time: 21-15-9
-HSPU
-Ring Dip
-Push Up

Did this in 08:52 JT is a killer.

4 rounds:
- 8x press
- max reps supine ring row
No rest between press and ring row, 2-3 minute rest between rounds

for 20 min every 2.5 minutes

Squat clean+front squat

1+2
1+2
2+1
2+1
2+1
3+0
3+0
3+0

Handstand push-up, 3x max reps. Rest 60 seconds

Valitse omista heikkouksista yksi ja työstä sitä 15 min.

EMOM24

• 5 Strict TTB
• 6 Jefferson curl
• 30s ring support front hold
• 45s pistols
• 8 rope pull-ups
• 10 hollow to arch roll