• 1 Set of:
Ring Muscle Ups max reps
Rest as need
1 Set of:
Ring Muscle Ups 50% max reps
Rest as need
1 Set of:
Ring Muscle Ups 50% max reps

Eilinen/Lepo

Warm up
Tabata bike or row

Core
Plank hold for max time
Then EMOM x 10
10 sit ups

WOD
5RFT
8 cal bike
10 incline push ups on box
12 box step overs

Every 6’ x 5 sets perform:

400M /300 W mt Run

16 Alternating Arm KB Snatch @24/16kg

14 Wall Ball @20/14lbs

12 M / 8 W calories Assault Bike or Row

OHS
Build up 2 rep max. adding 5kg every round.
-> Then 3 x 5 (80%).

EMOM10
1 + 1 HH Power Snatch + HH Snatch

For Time
Run 1mile

Hang Clean

WOD:
100 Jumping Jacks
75 Air Squats
50 Push Ups
25 Burpees

Post:
Hanging L-sit

3 Rounds, Not for Time:
800 Meter Run
50 Double Unders
5 Ring Muscle-Ups
20 GHD situps
20 Pistols
20 GHD back extensions

Eilinen/Lepo

For time

30 cal row
20 hspu
40 burpee
20 chest to bar pull up
50 cal row

TC 20 min

Lämmittely ja mobility

Harjoitellaan tuplia

Otm 12
1 köysi
20s-30s ks pito
30s narua

Loppuvenyttelyt