• 3 Round of:
Plyo Box Jump Ups (60/50 cm) 1:00 @ max reps
MB Wall Ball (9/6Kg) 1:00 @ max reps
Assault Bike 1:00 @ max Kcal
3:00 rest each round

Strenght
back squats, 10' EMOM 5 reps@60%

WOD
For time, working on the odd minutes, and resting on the even minutes:
50 pull-ups
push presses, 50 reps
back squats, 50 reps

Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.

5 sets:
100 ft Plate pinch farmers carry (something difficult for 100ft that you can do unbroken)
10 strict Knees to elbows
10 Alt. Single leg Romanian Deadlifts holding light dumbbells in each hand (5 reps per leg each set)

• skin the cat

• piked inverted hang

• https://www.instagram.com/p/BwCM6yZnGwM/?utm_source=ig_share_sheet&igshid=d1w0q35jap8j

3sets:
20 Alternating Pistols (Scale by doing high box step-ups)
50m Mixed Front Rack/Farmer carry. Hold your left Kettlebell in the front rack and the right kettlebell hanging at your sides. Do something challenging that you can do 50m unbroken.
50m Mixed Front Rack/Farmer carry on the other side (Right arm in the front rack, left arm farmer carry)

3 x DL

Bench Press w/ Bands Red/Ornage
5-5-5-5-5
Tempo 30X2

DB or BB Skull Crushers
8/12-8/12-8/12-8/12

Strict Pull Ups w/ or w/o assistance
15-15-15

Joka alkava min 4 kierrosta

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

Metcon: For Time (Teams of 3)

 150 Wall Balls 20/14

 100 Ring Dips

 150 Supine Barbell Rows

 100 HSPU

 300 Double Unders

5 kierrosta

200m juoksu
2 min lepo
1 kierros cindyä