6 Rounds - Strength work
4-6 reps of Back or Frontsquat
4 reps of Ropeclimbs (No feet allowed, use your hands)

Extra work:
75 Wallball - For time
(Try to go unbroken)

30 Slow Situps on an Abmat

• 15-20 Min Practice of:
BB Overhead Walking Lunge 10 m
One-Arm DB Overhead Walking Lunge Dx 10 m
One-Arm DB Overhead Walking Lunge Sx 10 m
D-Ball/Sandbag Clean or Shouldering (50-60/30-40Kg) 4-6 reps
Scegli un peso impegnativo ma ben gestibile per lavorare unbroken per 10 m mantenendo il focus
sulla corretta postura della schiena e delle spalle che devono restare attive e in linea di spinta.

For time
---1 round of:
100 double-unders
50 squats
95-lb. push press, 25 reps
---Then, 2 rounds of:
60 double-unders
30 squats
95-lb. push press, 15 reps
---Then, 3 rounds of:
40 double-unders
20 squats
95-lb. push press, 10 reps

Rinnalleveto riipusta kyykkyyn! 6 x 3

Korosto ryhdikäs vastaanotto asento ja kyynärpäät ylhäällä!

90 min

1.Skill
A. HSW practice for 15 min

2.JG SC 1.5.2018
A. 3 sets:
- 3-8 UB horizontal box assisted strict muscle up - 4 5 6

B. Complete:
- 5 x 5 ring swings
- 3 x 2 ring swing + 1 hips to rings
- 3 x (3 x 1 inverted kip to bottom of dip)

C. JG mobility

1. Conditioning A. For time: 35 - 25 - 15 cal row 30 - 20 - 10 HSPU > abmat + 10 kg plates 30 - 20 - 10 T2B Result: 17.10

Joka alkava 1min x 7

5 DB tempaus + 5 DB:b yli burpee 3-5 kg

Max reps of Chest to bar pull-ups
Thats all

-Sumomaastaveto 3 x 12

Herjoitellaan
-Kahvakuulaheilautus

Lepoja

2-3 Sets
Tall Kneeling KB Press + Tall Kneeling KB Push Press x 6 Complexes
Banded Plank 45sec