• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups 5 reps
Standard Push Ups 7 reps
Pistol Squats 10 reps
Strict Toe to Bar 7 reps

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

1. Kierros : 1 air squat
2. Kierros: 1 air squat + 2 single arm Devils press
3. Kierros: 1 air squat + 2 single arm Devils press + 3 burpee Jne...

Time cap: 30min

AMRAP 11
10 deadlift 90/65kg
9 Burpee Box Jumps 24/20"
3 C2B

Eilinen

AMRAP 40

50 KB Swing 32/24kg
50 Double Unders
50 Thrusters 20/15kg
50 Calories Row
50 One Arm Devils Press 22,5/15kg
50 Sit Ups
50 Pistols Squats

Blya Dima takoi loh

2 rounds
2:00 ergo
5 russian baby makers
5 wall squats
:20 Wall climb hold
:20 Hip thrust hold with straight body
:20 hanging from bar
then clean warm up with barbell, 2 rounds
3 power cleans + 3 front squats + 3 push jerk
rest 30 sec

Weighted Pull up

5 - 4 - 3 - 2 - 1

Sendoff 3:00

Max rep unbroken Double unders

Nybörjare: Singel unders
- Atlet: String together SU with DU unbroken
- Avancerad: 35 unbroken DU
- Tjurnacke: 80 unbroken DU
- Ninja: 150 unbroken DU
- Avenger: 200 unbroken DU