"Chelsea"

EMOM in 30 minutes

5 Pull-Ups
10 Push-Ups
15 Air Squats

Niin monta rundia kuin Emomina menee, sit kun ei ehdi niin se loppuu.

10 renegade row 5kg/10kg
10 dumble thruster
10 box jump 24"/20"

"Eva" Fitness:
5rounds for time:
600m run,
20 kbs,
20 pull up/ low bar/ring row/ jumping pull up
*
"Eva" Finess 2:
5rounds for time:
400m run
20 kbs
20 low bar/ ring row/ jumping pull up

5 Rounds

• 2 Ropeclimbs
• 8 Hang KB snatches (Each side) 1x24kg

Then

• 50m Prowler push (100kg added)

Then

• 50 cals @ Assault bike

Then

• 50m Prowler push (100kg added)

Then 5 Rounds

• 2 Ropeclimbs
• 8 Hang KB snatches (Each side) 1x24kg

Amrap 15'

12 DL 90/70

40 du

1 legless rope climb

1. Bar Muscle-Ups
   5 Sets of 35% Best Set

2. Deadlift
   Build to Heavy Set of 10

3. ”Captain Insano”
   3 Rounds For Time:
   20 Deadlifts (245/165)
   15/10 Calorie Assault Bike
   20 Hang Dumbbell Reverse Lunges (60’s/40’s)
   15/10 Calorie Assault Bike

3-3-3-3-3 of:
BB Jerk
Use 95% load Heavy of last week

”Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

HSPU Technique

Max deficit Strict HSPU / Max Deficit Kipping HSPU

3 x 8 + 8