AMRAP25 with partner

10 sandbag over shoulder
20 burpees
25 cal row
40 sync wallball
20 pull-up
10 HSPU

Maastaveto 3x3x82,5%
-lämppäsarjat (viimeistä lukuun ottamatta) korokkeelta

Sjmv yhdellä jalalla 3x10 / jalka

Kohautukset tangolla 3x10

Pidot myötäotteella 50% x 3 x max.aika

Gymnastics

Warm up

2 rounds of

30 sec singles
10 active 2 passive
30 sec high singles
10 scapula pull
30 sec fast singles
20 rubberband pull apart
30 sec DU practice
10 kips

Gymnastics for quality
30min

Concentrate on bar approach and minimum amount of kipping swing before rep.

ADVANCE
Ring/Bar muscle-up baisics

INTERMEDIATE
Butterfly pullups/C2B

BEGINNER
Kipping, K3E, T2B

WOD
AMRAP 6min
YGIG

30 DUs
1 RMu/BMu

Scale as needed

4 rounds, 2 min ON: 2 min OFF
3 wall walk
6 heavy DB snatch @22,5 kg
9 T2B

Remaining time max rep DU

Front squat 3 x 3 85%

EMOM 16, 20 or 24 (0:40 work / 0:20 rest)

1) Bar muscle ups / Rope climbs, alt
2) Single-leg squats, alt
3) GHD sit-ups / Toes-to-bars, alt
4) Rest

Intent. Accumulate EXCELLENT repetitions in each movement, move at a steady pace and don’t push the movements to failure. In minutes 1 ja 3, you’ll alternate movements each round.
Number of rounds. you can choose 4, 5 or 6 rounds today.

Movement options.
Bar muscle-up → Jumping bar muscle-ups → Glide hip snap to the bar drill
GHD sit-ups → GHD sit-up to parallel → V-ups
Toes-to-bars → Toes-to-rings → ab-mat sit-ups
Single-leg squats → Single-leg squats to a band

Engine

E12MOM X4

• 30 WB
• 30 Box Jump Over
• 30 Line Facing Burpee
• 24 Cal Row

+Easy C2 Bike Remaining Time

5 sets:

3 snatch balance + 3 OHS

Easy/moderate

7-7-7-5-5-5-3-3-3

Bench press 3x2