35 minutes

:40 on, :20 off

1 min : 1 round Cindy (5 pull ups + 10 push ups + 15 air squat)
2 min : Kettlebell Clean & Jerk, light weight
3 min : Sit ups
4 min : Wallball shots, Unbroken
5 min : Muscle Snatch 20/15kg
6 min : Rope Climb
7 min : Single Unders

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

• For Time of:
One-Arm DB Overhead Squats Dx (22.5/15Kg) 10 reps
One-Arm DB Overhead Squats Sx (22.5/15Kg) 10 reps
Toes to Bar 20 reps
One-Arm DB Overhead Squats Dx 8 reps
One-Arm DB Overhead Squats Sx 8 reps
Toes to Bar 16 reps
One-Arm DB Overhead Squats Dx 6 reps
One-Arm DB Overhead Squats Sx 6 reps
Toes to Bar 12 reps
One-Arm DB Overhead Squats Dx 4 reps
One-Arm DB Overhead Squats Sx 4 reps
Toes to Bar 8 reps
One-Arm DB Overhead Squats Dx 2 reps
One-Arm DB Overhead Squats Sx 2 reps
Toes to Bar 4 reps

RestDay!

Sopivasti painoa lisäten kolme snatchia kyykkyyn per 90sec.

Yht.10 kierrosta

AMRAP 12 mins
3 Wall Walks
6 Strict Pull-ups
9 Dumbbell Push Press, 22.5/15 kg

Scaling : floor supported pull up, heavy ring rows

WU
3rds
10x air squat
10x sit up
10x KB/DB swing
+
2rds
20x DU/jump over line
5-10x push up

For time:

15-12-9-7-5

-Wallball
-Toes to bar

4 rounds for time of DT
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)

AM: 60 min
3 min run/1 min walk
8.5 km, 7.08 min/km
HR 123/141

PM: 120 min
Warm up for 15 min

1.MU
A. Drills

B. EMOM: 1 MU x 7

C. E2MOM: 2 MU x 3

Total of 15 MU

2.Ring muscle up strength
A. False grip Top of Ring pull up hold
Accumulate 60s in 5-10s intervals

B. Ring Bottom of dip hold
Accumulate 60s in 10-15s intervals

C. Low ring leg assisted Muscle ups
Accumulate 15-20 reps > 10 reps

3.Floating snatch pull + Low hang snatch
Build to heavy 1+1 for the day

4.Pause Front squat
6x2 @ slightly heavier than last week
- 6 x 2 x 70 kg