E2M for 12min(3 rounds)
1: Shoulder press x3-5
2: Strict pull ups xMax unbroken
+
7min Amrap
7 OHS 20/15kg
7 Burpees

12 min AMRAP of Cindy

5 pull ups
10 push ups
15 air squats

3 x 30 reps of ring row + weighted abmat situps + 2 min rest.

Do as many ring rows as you can while maintaining a good form. When you can't go on for more, complete the rest of the reps with weighted abmat situps. You don't need to aim to absolute max reps of ring rows.

Eg, if you can do 16 ring rows, you will do 14 weighted abmat situps to complete the 30 reps set.

You can use as much weight as you like in sit ups, eg. plate.

Extend the arms overhead in the end of each sit up.

In the ring row you should remain strict and maintain the hollow body. As soon as you start to swing with the hip or you can't pull the chest between the rings, move to the sit up! Be honest!

• Biphasic Hip Flexor Stretch x 30s each
• Active Straight Leg Raises x 10 each
• Adductor Rockback Stretch x 30s each *Entire time 6s nasal inhale + 6s nasal exhales

Laura vetää.

Pystypunnerrus 6 x 6

3 Rounds For Quality
1:00 On / 1:00 Off
V-ups
Plank Hold
KB Russian Twists
Hollow Hold
Heel Touches

5 Rounds For Time:
12 Box Jump Overs (30/24)
9 Power Snatches (115/85)
6 Bar Muscle-ups

tc 25min

Bar muscle up progression

warm up: jumping jacks 1'
rock walking 30'
3x
4 sliders, core progression
BMU:3 rész
1: függések, kézfejmozgása, lengések,
2: tolások, billenések,
3: előkészítések, fordulatok.

TGU 3-3-3, Build up in weight
+
For time:
21-15-9
DB push press
Pull ups
200m run

Warm up(8)
3rds
10 jax
10 heels to rear
10 mclimbers

Mobility(4)
1:00 min bf stretch

Fittrain Intervals(16)
:20 work :20 bicycles :20 rest x4
jump rope
reverse burpees
side hop overs
bridged db chest flys

Opt(12)
run for distance
row for meters

Finisher
30 scap push ups
60 double crunch
60 temp tantrum
1:00 min but stretch