Bulgarian squat 3x 10+10 reps

15 Min E5MOM (ogni 5 minuti x 3 volte) of: Double Unders 72 reps
Row 24 Kcal
BB Power Snatch (50/35Kg) 12 reps

Joka alkava min 4 kierrosta

*1-2 x köysikiipeily tai kolme laskeutumista
*10 wall ball
*10-20 DU / SU

• 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

Weighted Chinup 2 RM, then 2x max reps without weight

Eilinen/lepo

Choose ONE of the following sports:
Swim 60:00 TT
Bike 60:00 TT
Run 60:00 TT
Row 60:00 TT

• Käsilläseisonta pelkkä potku kässäriin
• Käsilläseisonta seinää vasten, irrottelut
• Käsilläseisontapunnerrus boxilta

Warm up(10)
200m run
10 active dive bombers
10 pik n grass
10 mclimbers
10 plyo
10 knuckle draggers
10 inchworms
10 squat jumps
10 plank taps
1:00 min pigeon

Workout(16)
:20 work :20 burpees :20 rest x4
bent over row
airdybe
sit up
jump rope

Finisher
100 rtw
1:00 chest opener

Tabata thruster

On odd-numbered rest intervals, hold at the bottom of the squat. On even-numbered rest intervals, hold with the load overhead.

♀ 45 lb. ♂ 65 lb.

3 max-duration L-sits from the floor.