10-8-6-4-2 reps:

strict pull ups
strict press @moderate load

Go every 3:30

Treino de Musculação

Within 15 minutes:
12 Kettlebell Swings (20/16kg)
12 Burpee-Box jumps over box (60/45cm)
10 Kettlebell Swings (20/16kg)
10 Burpee-Box jumps over box (60/45cm)
8 Kettlebell Swings (20/16kg)
8 Burpee-Box jumps over box (60/45cm)
AMRAP-Thrusters (20/16kg)

OTM 20 min

2-pos tempaus

REST DAY / OPEN GYM

Superkids

3 kierrosta

8 tiukka polvet kyynärpäihin
6 rintatankoon
4 dippiä renkailla
2 polviltaan MU renkailla

Ninjat

3 kierrosta

8 tiukkaa varpaat tankoon
6 rintatankoon
4 dippiä renkailla
2 Muscle Up tai progressio

Amrap 12′

3 heavy power cleans

6 ttb

9 burpees

3/4 RFQ
20 Walking Lunges w/ Plate OH
20sec GHD Back Extension Hold
10 Strict Toes 2 Bar
10sec Free Standing Handstand

DU 14 &16 putkeen ensimmäistä kertaa! :)
1000m soutu kesk.nop.2,14

Performance
5 Rounds Not for Time:
1-2 Rope Climbs, 15′
100m Jog

Fitness
Learn how to safely and efficiently wrap your feet and climb the rope. Once you can properly secure your feet, climbing the rope is almost as easy as an Air Squat!

Wear long socks or long pants if you have them!

Post work to comments.

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“FIGHT GONE BAD”-STYLE

5 Rounds for Max Reps:
Wall Balls 20/14
Sumo Deadlift High Pulls 32/24/16 kg
Box Jumps 24/20/16
Rest

Score total reps. Keep one running tally for each round and add them up at the end.

Post total reps and Rx to comments.