7 Muscle-Ups
50 Air Squats
10 DB Snatch (30/20)

(Time cap: 12min)

60 seconds Light Row
40% of Max Kipping HSPU

3-o tempaus 7x

*sylistä
*reisiltä
*maasta

1min Wallball Shots
1min Heavy Kettlebell Swing
1min Box Jump
1min Push Press
1min Row/Air bike (calories)
3 Rounds, For Reps

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Aktiivinen lepo päivä. Palauttavaa harjoittelua + rullailua ja venyttelyä

400m,11power snatch ,17 pull-up ,13 power clean

• Valakyykky

Opettele superhitaasti alas, reippaammin ylös

Kädet suorana, täydellinen kyykky

EMOM 0-4' : 1-5 RMU
EMOM 5'-9' : 6-10 BMU
EMOM 10'-14' : 11-15 pull-ups
R=3'
AMRAP 3' : C2B

2 x 3

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toes to Bar 7 reps