• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict C2B Chin Ups 4-6 reps
Strict Ring Dips 3 reps + Ring Support 0:10-0:20
Pistol Squats 10 reps
Strict Toes to Bar 4-6 reps

Kulkulätkällä omatoimitreeni onnistuu normaalisti.

5 x 3 saksityöntö telineestä

15 MINUTE AMRAP
BUY IN - 1 MILE RUN
-7 AMERICAN KB SWINGS
-14 HAND RELEASE PUSH-UPS
-21 SIT-UPS

24 OTM
1. 10 lat push + 10 lat pulls
2. 3 + 3 + 3, DB Shoulder press, Push Press, Push Jerk
3. 10 Bicep ring pull
4. 6 Devils press
5. Rest

For time:

120 Squats
80 KB Swings
40 Push ups

60 Squats
40 KB Swings
20 Push ups

30 Squats
20 KB Swings
10 Push ups

15 Squats
10 KB Swings
5 Push ups

Every 4:00 x 6 Sets:
500 Meter Row orSki or 2 x Stairs

• High intensity efforts here but...
• Aim consistent pace across the sets.

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

Weightlifting:
3x3 Paused Back Squat

6 Minute AMRAP:
Ascending ladder (3/3, 6/6, 9/9, etc) of:
Front Squats (135/95)
Chest to Bar Pull-ups

Crossfit:
Grace
30 Clean & Jerks for time (135/95)

50 Thrusters (95/65)
every time you put the bar down 200 M Run

50 Floor Wipers