• 1-…-1 of:
BB Back Squat
1RM

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups 5 reps
Standard Push Ups 7 reps
Pistol Squats 10 reps
Strict Toe to Bar 7 reps

5 Round not for time of:
GHD Sit Ups 15 reps
Ring Muscle Ups 5/4 reps
Handstand Walks 15 m

10 Min Volume Accumulation of:
Strict Bar Muscle Ups or Bar Muscle Ups (10’’ negative)

EXTRA REST DAY THIS WEEK. ENJOY AND INCREASE YOUR ENERGY LEVELS, DONT WASTE IT FOR SOMETHING WHICH IS NOT THAT IMPORTANT.

Eilinen/
Lepo

10 min AMRAP 1
5 x Pull up
10 x Box over burpee
15/ 12 cal row

Rest 2 min

10 min AMRAP 2
10 x push up
15 thurster
20 x deadlift

Rest 2 min

10 min AMRAP 3
15 x air squat
20 x kettlebell clean and jerk
25 x kettlebell swing

RX weights
Barbell 42,5 kg/ 30 kg
Kettlebell 24 kg/ 16 kg

• 1 Set of:
Strict Handstand Ups max reps
Rest as need
1 Set of:
Strict Handstand Ups 50% max reps
Rest as need
1 Set of:
Strict Handstand Ups 50% max reps

• (1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1) of:
BB Squat Clean (3’’ pause) + Hang Squat Clean
Riscaldati progressivamente e poi in 3 sets sali sino ad un (1+1) pesante ma ripetibile per altri 4
sets.
Pause above the knees.

Eilinen/Lepo