8 x 4

Pausing Ring dips at bottom of Dips 0:03's each rep

( add up to 20% of 1RM if possible)

https://vimeo.com/175183194

Harjoitellaan kyykkyä,

goblet, levypaino suorilla käsillä edessä

3 x 10

Keppi olkapäiden päällä, kädet suorina, keppi ei saa tippua.

3 x 10

filthy fifty

Dual Dumbbell Prone Row
2111; 6-8reps; rest 60sec x 3 sets

BACK SQUAT
3-3-3-3-3-3

REST 5 MINS

At 50% of your back squats
As faster as possible complete 100 walking lunges back rack.

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

EMOM 12

-Odd
8-12 thruster (30-40 kg)

-Even
1-3 bar MU (scale to banded)

Käytä aikaa omien heikkouksien hiomiseen

Esim. EMOM tyylisesti

Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest." During the first rest period, perform max pull-ups; the second rest period, max burpees; and the third rest period, max GHD sit-ups (hand to floor).