3 x 20 sek work, 20 sek rest

-Kyykkypito
-Lankkupito
-Rengassoutupito

Loppuun 4 min AMRAP DU

1 Set of:
Ring Muscle Ups max reps
Rest as need
1 Set of:
Ring Muscle Ups 50% max reps
Rest as need
1 Set of:
Ring Muscle Ups 50% max reps

3 x AMRAP 5:
20 DU
10 Alt. DB snatch 22,5/15kg
10 V-ups

Rest 5min btw amraps.

Rästi

3 kierrosta

7 power clean + jerk
5 PEP
3 rope climbs

• For Time:
BB Deadlifts (140/95Kg) 20 reps
Bar Facing Burpees 25 reps
Double DB Devil Press (2X22.5/15Kg) 20 reps
Bar Facing Burpees 25 reps
One-Arm DB Hang Power Clean & Jerk 40 reps (22.5/15Kg) (alternate arms every 5 reps)
Burpees over the Rower 25 reps
Double DB Devil Press (2X22.5/15Kg) 20 reps
Burpees over the Rower 25 reps
BB Deadlifts (140/95Kg) 20 reps

tekniikkaa:
-snatch
-tgu
-windmill

for quality:
4 rounds:
8+8kb snatch
8+8 kb tgu
8+8 kb windmill
1min hollow rock

EMOTM (Every Minute On The Minute)
for 20′
Even minutes: 5 Strict Handstand Push Ups
Odd minutes: 5 Front Squats

• 4 Round of:
One-Arm DB Squat Snatch (22.5/15Kg) 10 reps
Row 15/10 Kcal
Double Unders 45 reps
2:00 rest each round
Ogni round va affrontato a max effort!

20 Interval of:
Assault Bike 0:30 @ 105-110% MAP
0:30 @ very easy pace
MAP = Kcal pace/min sui 10:00 @ max Kcal. Se nel test dei 10:00 @ max Kcal hai fatto 100 Kcal,
il tuo MAP è 10 quindi in questo lavoro devi tenere un pace/min pari a 11-12 Kcal che sugli interval
da 0:30 è quindi di circa 6 Kcal.
Se non hai il risultato del test sui 10:00 @ max Kcal, fai questo test al posto del lavoro ad intervalli.