Eilinen

Barbell Row 5x5 tempo 3131

21-15-9 reps:
315 pound Deadlift
30" Box jump

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Pull Ups 5-7 reps
Ring Dips 7 reps
Air Squats 15 reps
Toes to Bar 7 reps

1. Sumo 35sec
2. Mountain climbers 35 sec
3. Pushup and burpee 35 sec
4. Plank 1 min

Teams of 2

AMRAP 30':

7 Goblet Kettlebell Jumping Squat 32/24

7 Burpees over the bar

7 Deadlifts 80/60

.change every round

3 x 5 min AMRAP + 2 min rest

AMRAP 1.

3 strict handstand push ups (scale toes on the box)
7 box over burpees

AMRAP 2.

5 deficit kipping handstand push ups (scale knees on the box, deficit)
7 box over burpees

AMRAP 3.

7 kipping handstand push ups (scale on the box)
7 box over burpees

For Time:

21 Overhead Squats
800 Meter Run
18 Overhead Squats
600 Meter Run
15 Overhead Squats
400 Meter Run
12 Overhead Squats
200 Meter Run
9 Overhead Squats

Barbell: (95/65)
Kilos: (43/29)

Partner "Bradshaw"

10 rounds for time :
6 HSPU
12 DL @100/70kg
24 Kipping Pull up
48 Double Unders
Timecap: 30 mins

-opetellaan soututekniikkaa
-opetellaan köysikiipeilyä / laskeutumista