Double DB OH walk 4x30"

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

120 min
Warm up for 20 min

1.MU
- Drills
- MU 14 x 1

2.Gymnastics capacity
For time:
12-9-6
Kipping ring dip
Hang power clean 50 kg > 40 kg
15-12-9
Pull up
STOH 50 kg > 40 kg
21-15-9
Push up
Wall ball
Time: 20.48
HR 172/184

3.Accessory
- Not done

Push: (Strict) HSPU / RING DIP / PUSH UP

• 6 x 25 s on / 70 s off, Amrap of (Strict) HSPU / RING DIP / PUSH UP
• 4 x 8–12 strict press with a barbell, 60 s rest between sets. Choose a weight that you can hold for all sets, but the last reps should be quite hard.

Pull: (Weighted) strict pull up / banded pull up

• Strict pull up
  5, 4, 4, 4, 3 reps with the same weight as in the 5rm on the first week, 3min rest between sets

• 4 x 8–12 one-arm dumbbell bent-over row, rest 60 s between sets. Choose a weight that you can hold for all sets, but the last reps should be quite hard.

4 rounds:
10+10 bulgarian split squat
10+10 one arm push press
20 box step up (with DB)
-rest as needed-

4 x 4 min AMRAP, rest 2 min

A.
5+5 One arm DB thruster
10 Box jump

B.
5+5 DB hang C&J
10 Reverse lunges

DB Forearm Plank Rotation 4 x 8 each. Rest 60s.
+
- World's Greatest Stretch x 30s per pose
- Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

Pause back squat

5x6

*two reps in the tank
*Selkeä pysätys ala-asennossa

2-2-2 with 20kg
2-2-2 with 22kg

AMRAP 20:00
50/35 cal bike (sub 60/48 row)
50 single dumbbell hang C&J 50/35
50 single DB overhead reverse lunges
50 deadlifts 135/95