4 kierrosta:
10 istuvaa jalkojen nostoa, nosta ja laske hitaasti (ei pitoa ylhäällä)
10 punnerrusta
10 skorpionia (5 per puoli)
10 rinuli selänojennusta (supermies, pidetään rinulin käsivetoliikkeen ajan)

Tulokseen tehtyjen kierrosten määrä ja kommentteihin fiilikset!!!

Pull-ups
5 x 2 @ 65% of 1RM
Scale:https://vimeo.com/175741058

80 min

1.Rehab for 20 min
Dead bug
Bird dog
Banded good morning
Monster walk
Gmed. w/band
Single leg KB DL
Side plank

2.Strength
A1. Strict dips from JG
8 x 8 reps
A2. Front squat, 3 x 6

B. Back rack reverse lunges, 8/side
50 55 55

C1. Hamstring machine
10x40 9x40 9x40 kg
C2. Abduction
10x55 10x60 10x60 kg

Final WOD ISD Scegli e prova uno dei WOD delle finali.
Or
• 3 Round of:
Toes to Bar 21 reps
Handstand Push Ups 15 reps
Strict Chin Ups 9 reps

3 sets:
8-10 Neutral Grip DB bench press (Narrow Grip) @ 2111. Press the dumbbells together

8-10 Neutral Grip DB chest supported row @2111 neutral grip chest supported row
8-10/arm Single Arm Dumbbell Overhead squats

Pausing Ring Dips ( use Progression #2)
https://vimeo.com/175183194
7 x 5 (0:05's at bottom) (+25lbs vest if possible)

Ring Complex
(scale as needed)
3 sets
https://vimeo.com/162485846
3 Strict Chin-ups in False grip
1 Strict muscle-up
2 Strict Chin-ups in false grip
1 Strict muscle-up

Lepoja

Warm up: air bike 10 minutes

Barbell warmup: 20/20 x8
Hihang muscle snatch
Oh squat
Snatch
Hang power clean

Emom 9
1 hang power snatch+ 1 squat snatch

Emom 6
3 power clean

Emom 16 (30/30)
N. 10 Push up
Wallball
Abmat sit up
Du/Su

For quality:
10-9-8...1
Calorie Assault bike (Arms only)
Single arm push press (Per arm) Choose something heavy that you can do the rounds of 10,9,8 in 2 sets.
Strict CTB pull-up. Use a band to scale if needed