• 2min.: Row/Bike

• 2 rds:
  9 squat
  7 Ring row
  5 Push up

• 1min. Row/Bike

• 1 rnd:
  10 OHS
  10 Pull up/C2B
  10 Hang Squat clean
  10 HSPU
  10 Thruster

• Mobility...

3 rounds:
6 box jump over
6 db snatch

1-2min rest between

1km lätt jogg
1km spring snabbt
1km lätt jogg
1km spring snabbt
1km lätt jogg

5 strict bar muscle ups
50 dips
30 strict pull ups
60 push ups
5 strict BMU
https://calisteniapp.com/routines/barbarians_requirements_5_min_challenge_/SR349

Deadlift 12-10-8-6 reps

For time
20 10 5
16 8 4
12 6 3
8 4 2
4 2 1
Dumbell hang clean and jerk 24 kg
Burpees box jump over 60cm
Ring muscle up

4 rounds for time:

12 cal Echo bike
20 db snatches / db power cleans
20 m double db walking lunges

VX7A

4rds
8-12x bench dip
rest 30s
6-12x one arm press per hand
rest 30s
8-14 up right row
rest 60s
+
3rds
12x plank shoulder tap
30-60s plank

• 10 Min EMOM of:
BB Clean & Jerk 1 rep
Parti @ 65-70% 1RM e aggiungi carico by feeling se vuoi.

A.
5 X Every 5min
25 Cal ski (20)
60 DU (80 su)
25 GHD su

B.
8 X Every 5min

1)
21 Cal row
15 Thruster
7 RMU (2 rope climb)

2)
21 Cal echo bike
15 Strict hspu
7 BMU (less bmu/c2b)

C.
”Core”