käsilläseisontapidot, vatsa kohti seinää, selkä kohti seinää
painonsiirrot
vapaa käsilläseisontatreeni

For time:

• 100 wall-ball shots, 30-lb. ball

Post time to comments.

50 C&J

(Every 10 C&J perform 10 TTB/ KNEES TO ELBOW)

AMRAP 20 minutes

1 High Hang Clean
1 Low Hang Clean
3 Front Squats
1 Jerk

5 burpees each round

Note: You can only increase 5kg each round

4 Rounds for time:
- 30 sec L-sit hold.
- 15 Box Jumps over (24"/20").
- 15 V-ups.
- 15 OHLunges (20/10 kgs bumper).
- 15 Medball sit-ups.
- 15 Clapping push-ups.

24 EMOM;

1. 1-3 Rope Climbs
2. Row 20/15 Cals
3. 10 American KB Swings 24/16KG
4. Rest

5 sets x 8 reps

5x3 Eccentric Chin Up

Try to get a 10 sec hold throughout the negative phase, add load if needed or release body into band if needed.

3x10 Seal row

20 Mins to find 1RM on the following complex;

1 Hang Snatch + 1 Snatch

Touch & Go