4 rounds of:
Bb back squat x10
Db seesaw chest press x10 per arm
Ab rollout x15

Then 4 rounds of:
B.B. bent over row x10
Db staggered stance rdl x10/side
Side plank Db reach x10 per arm

Treat as strength sets, Recover between rounds

Sandbag power clean finisher:
5 cleans AFAP, then next person goes, continue until everyone finishes 30cleans

Ring Muscle-up Complex

5 x

https://vimeo.com/162485846

• Use progression #2*

3 Chin-ups in False grip

2 muscle-ups

0:10's False grip Hold rings to shoulders

4-5 sets:
10 Cuban press complex with a light barbell or PVC pipe

8-10 Reverse grip push-ups

These can be tough, scale by doing these on a bench or from knees. If needed you can also put your hands on dumbbells.
20 Hollow rocks *Tight core, low back in contact with the ground

• 4 Sets of:
GHD Sit Ups 10-15 reps unbroken (tempo 3030)
1:00 rest each sets

20min amrap

150 burbees
then max rounds
30 Du
30 Air squats

Tempaus seisoma-asennosta 5 x 3

Tempaus riipusta 5 x 3

Támasz helyzetek !

warm up:
classic gym, Zoo walking
+core

támasz helyzetek korláton, box-on, bar-on

EMOM 24

1 min : Du`s
2 min : inch worm
3 min : bunny jumps
4 min : jumpping pull ups
5 min : Du´s
6 min : rest

In 15min
1000/800m row
In time remaining
Amrap
5 strict pull ups
10 push ups
15 squats
5min rest
In 15min
1000/800m row
In time remaining
Amrap
10 DB thrusters
15 TTB

1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1 of:
BB Power Snatch 1 rep
Start @ 70% 1RM and add weight non fewer than 2 good lifts