Accumulate 15 strict muscle-ups. Not for time.
If 15 strict are easy add a weight vest.

Thruster-tekniikka

Maastavetotekniikka

Vanhat 3 x 10 maastavetoa

4x2 (100%)

Seated shoulder press 6x3

AMRAP 16
12 DB/KB hang snatch (alternating, 6/side)
20 box jump
12 DB/KB push press (6/side)
20 steps walking lunges

10 Min emom
Power Snatch
5-5-R-4-4-4-R-2-2-2

R on huili minuutti

Lämmittely ja mobility

Taitorata

3 kierrosta 30s /50s
Laite
Vuorikiipeilijä
Kyykkyhyppy
Pito boxien välissä suorilla käsillä

Loppuvenyttelyt

7 rounds for time of:

• Lunge 20 feet in as few steps as possible (AFSAP).

After each round, perform 5 seconds of L-sit and 10 double-unders for each step taken — e.g., if it takes 6 lunge steps, L-sit for 30 seconds and complete 60 double-unders before starting the next round.

1 round for 15 min.

Stand by the pool side at the deep end.

Take of your clothes and jump in to the pool. Crab the side bar.

Hold for 15 min, legless

Niko Gustafsson is an officer in the Finish police force. Gustafsson saved a drunken good looking girl from the ocean in the summer of 2016.

It's all about the Burpees 😏

5x1min of: (rest 30sec between sets)
15 Push Ups -> AMRAP Burpees

-rest 3min-

5x1min of: (rest 30sec between sets)
20 Split Jumps -> AMRAP Burpees

-rest 3min-

5x1min of: (rest 30sec between sets)
15 Knee Hugs -> AMRAP Burpees

-rest 3min-

5x1min of: (rest 30sec between sets)
10 Power Jumps -> AMRAP Burpees

Result= total Reps of Burpees