5 Rounds, Not for Time:

3 Legless Rope Climbs
20 GHD
50′ Handstand Walk
30m suitcase carry 60/40kg
3 RMU
30m suitcase carry 60/40kg

• 5 Round not for time of:
Rope Climb 2 reps
(Seleziona la variante: Standard, Legless, Legless con Vest (9/6Kg))
One-Arm KB Press 8 reps unbroken/side
Double KB Front Rack Walking Lunges 16 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare le reps unbroken)

Aikaa vastaan

40 burpeeta
40 cal soutu

Rengastaitoja:

-Skin the cat
-Turmariipunta
-Pidot
-Linnunpesä
-Kippi

Ennen ja jälkeen treenin

3 K soutu hissukseen

Harjoitellaan MU hypyllä

3 kierrosta

20 sek dippipito renkailla kädet suorina
20 sek dippipito renkailla, ala-asento
20 sek leuanvetopito
20 sek L-pito

Käsilläseisontaprogressioita

• 3 Round of:
BB Overhead Squats (40/30Kg) 21 reps
Ring Muscle Ups 7 reps

• 16 Min EMOM of:
Odd Min
BB Front Squats 75% 1RM 3 reps
Even Min
Strict Handstand Push Ups 3-5 reps + Strict Handstand Push Ups 5-7 reps