5 RFT

• 2 Strict Ring Muscle-ups
• 4 Strict HSPU
• 8 KB hang snatch (4l+4r) 24kg

TIMES TO BEAT

Beginner athlete: 16min 2sec
Average athlete: 13min 21sec
Advanced athlete: 10min 41sec
Elite athlete: 8min 1sec
Regional athlete: 6min 57sec

Bike ride with James. 12 miles. Hiking trails were hard.

Penkkiä 4 settiä

Walk Imported.

Pre-WOD
-20 Turkish Get Ups
(10 each hand; as heavy as possible)

WOD - 4 rounds Not For Time:
(Rest as needed between rounds)

-500 Meter Row
-Max Set of Strict Pull Ups (minimum of 50 total in all four sets)

Post:
50 GHD Sit Ups

WU 1K row

1. Kahvakuulat pään päällä askelkyykky 20m (16kg x 2)
2. 150 m juoksu
3. 50 tuplahyppy (DU)
4. 150 m farmarikävelyä kb (2 x 16 kg)
5. 10 box jump

40 min AMRAP

Running Cindy
AMRAP in 20′ of
400m Sandbag Run
15 Pull Ups (black)
10 Push Ups
5 Sandbag Squats

• very difficult, fatigued after 1 round, heavy legs

Muscle-Up progressions

3 reps:
60% @ 60 kg
70% @ 70 kg
75% @ 75 kg
75% @ 75 kg

10 minutes: EMOM 4 reps @ 60 kg

Run 800m

7 x of 10s
Pull-ups
Push ups
Toes to bar
Dips

Run 800m