Fr Squat every 2 min
5-5-5-5-5

For time 21-15-9
Handstand push up
Ring dip
Push up

• 5 Min E1/2MOM of:
MB Wall Ball (9/6Kg) 8-12 reps
Ogni 0:30 x 10 sets.
@ 5:30
MB Wall Ball (9/6Kg) max reps unbroken

"CHEMA"

• 20 Pull Ups.
• 20 Wall ball shots (9/6 kgs).
• 20 Front Squats (60/40 kgs).
• 20 Kb Swings (28/16 kgs).
• 20 Double Unders.

**Time cap: 10 min.

For Time:
3 Round of:
BB Deadlifts (100/70Kg) 15 reps
Hand Release Push Ups 25 reps
4 Round of:
Toes to Bar 20 reps
Plyo Box Jump Overs (60/50 cm) 20 reps
5 Round of:
Burpees 25 reps
Double Unders 50 reps
30 Min Timecap

8-8-6-6-6

Go every 3:00

2 - 2 - 2 - 2 Power snatch

2-3 Sets - NFT
10 Jerk Balance (load very light - drilling for split jerk)
20sec Ring Body Saw Hold (hold at full extension)

6 x

6 mave (0,7 x kehonpaino)
1 köysikiipeily

6 rounds
Pull-ups- 6 reps
Burpees- 12 reps
Squats- 18 reps

5 x

7 Sumomave kahvakuulalla + 1 köysikiipeily / 3 laskeutumista

Joka kierroksen välissä 1 etuperin kuperkeikka ja 1 takaperin kuperkeikka