3 x 8 min
YGIG
12 KB Push Press (alt.) - 250m Row
10 Ring Push-Up - 10 Box Jump
4 Bar MU - 8 Burpee
--2min rest--

3 x 5-10 tiukka toes to bar + 10+10 sivutaivutus

20min amrap

150 burbees
then max rounds
30 Du
30 Air squats

For time, using a single dumbbell:
10 strict pull-ups
40 overhead lunges
10 strict pull-ups
30 snatches, alternating arms
10 strict pull-ups
20 overhead squats, 10 each arm
10 strict pull-ups
10 Turkish get-ups
10 strict pull-ups
Men: 22,5 kg dumbbell
Women: 15 kg dumbbell

Muscle
3 - Snatch Grip Deadlift
6 - Pull Up
9 - Shoulder Fly
12 - Incline Curl
15 - Inverted Row
18 - Hammer Curl
21 - Pull Throughs
24 - Sit Up

lepoja

For time

3 RDS
200m Run
30 Goblet Squat 16/12kg
30 V-ups

2 RDS
200m Run
30m kb utfall 16/12kg
30 push-ups

1 Round
200m Run
30 kb Thrusters 16/12kg
30 burpees

Lämppä + mobility

Etukyykky 5x5
~telineeltä ryhmissä

Metcon 10min Amrap
100m juoksu/laite
8x rengassoutua tai 4x leukaa

Seinäkävelypito
6x 20/15s

• 3 Sets of:
Strict Handstand Push Ups 15-25/12-18 reps
Seleziona un numero di reps tale da poter essere completato unbroken o in massimo 3 serie a breve
distanza l’una dall’altra
Rest as need each sets