Rest Day, this evening open 22.1. will be announced at 10pm.

Maastaveto 3 x 10

3 Rounds:
21/15 Calorie Assault Bike
7 Pull-ups + 7 Toes to Bar (k2chest) + 7 Chest to Bar Pull-ups

Then.

3 rnds of:
9 Power clean 50/40

9 Push Presses

Warm Up

Strength
A)
Push

B)
15 Min Emom
Min 1 - 3 Swiss Bar Inverted Row - finish the min with flutter kicks
Min 2 - 6 Swiss Bar Push Ups - finish the min with Jump Rope Singles
Min 3 - Rest

Metcon

3 Rounds
3 Circle Runs
6 Pull Ups
9 Clusters

• 4 Round of:
Parallettes L-Sit max time hold
GHD Hip Exstensions 20 reps
Handstand Walk 25 m

Warm up
20 jax
20 mclimbers
20 hip rotations

Metcon
"at home workout"
6rds
10 push ups
10 sit ups
10 superman
10 squats

Finisher
2 min quad stretch
60 slow bicycles

No open gym today. Do above workout at home if you wish and post.

21-18-15-12-9-6-3:
Thrusters 40 kg/30 kg
Burpees

8 sets of 4 reps
Use 80% of your 1 rep max throughout the whole workout.

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5-7 reps
Kipping Ring Dips 7 reps
One-Arm KB OH Walking Lunge Dx (light weigth) 8 reps
One-Arm KB OH Walking Lunge Sx (light weigth) 8 reps
Kipping Toe to Bar 7 reps

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