10 Rounds for time

• 400m Run
• 10 Pullups
• 20 Pushups
• 30 Air Squats

If possible, wear a vest

Tempaus dipistä

5x1@70%

Raakarive + raakatyöntö

5x(1+1)@70%

Ring Complex
(scale as needed)
3 sets
https://vimeo.com/162485846
3 Strict Chin-ups in False grip
1 Strict muscle-up
2 Strict Chin-ups in false grip
1 Strict muscle-up

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5-7 reps
One-Arm KB Sots Press Dx (light weight) 8-10 reps
One-Arm KB Sots Press Sx (light weight) 8-10 reps
Two-Arm KB Goblet Squats (light weight) 10 reps
ABMat Sit Ups 15 reps

• (1+1+1+1)-…-(1+1+1+1) of:
BB Squat Clean + Front Squat + Push Press + Jerk
1RM

Hamstring stretch
Pigeon pose
Bent leg stretch (w/ ab mat if needed)
Samson stretch

Lepoja

Bench press 2 RM, then sets @ 80%, 70%,60% (choose reps)

Chipper with a partner (share reps):
20 Pullups
30 T2B
40 SDLHP
50m Walking lunges
60cal Row
50 Walking lunges
40 SDLHP
30 T2B
20 Pullups