Jalat

2 rounds

40 käsipainotempausta
15 rengaspunnerrusta
10 PEP

5min Amrap

8 Deadlift 90/60kg
16 Alternating V-Ups
Rest 5min
**For Time:
**40 Deadlift 90/60kg
80 Alternating V-Ups

• Tulokseksi toisen metconin aika ja kommenttikenttään tulos ensimmäisestä metconista.
• Maastavetoon paino, jolla pystyt tekemään ensimmäisessä osiossa 1-2 setissä 8 toistoa.

Kipping Bar MU technique
Kipping Pull up
Strict Bar Mu
Strict Pull up

Gymnastic complexes on the bar

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 4-6 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Squats Dx (light weight) 10 reps
One-Arm KB Overhead Squats Sx (light weight) 10 reps
GHD Sit Ups 10 reps

AMRAP 12mins
10 Toes to Bar
10 Shoulder to Overhead (60/42.5kg)
Row 250m

21/18 Calorie Assault Bike or Ski Erg in place of Run
GOAL : 3+rounds

Eilinen

Back Squat
-5X3 (145#)

WOD:
-50 Box Jumps
-40 KB Swings(53/35)
-30 Burpees
-20 Front Squat(95/65)
-10 Man Makers (35/25)

6 person team. Damn the Man Makers! Lower body continue to improve strength, balance out to upper body. Great support team!

5 RFT (20 minute cap)
-12 Dead Lift (155/95)
- 9 Hang Clean
- 6 Push Press

Alternated with partner on this WOD, team time of 16:50 for 10 rounds.

• 45 Min of:
Assault Bike
1000 m @ 60% MHR
500 m @ 80% MHR
1000 m @ 70% MHR
500 m @ 90% MHR