Max reps

• 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

20 x 25-yard swim sprints

Rest as needed between efforts.

Post best and worst times to comments.

• For Time:
BB Push Press (80/55Kg) 15 reps
Legless Rope Climb (5 m) 5 reps

BB Push Press (80/55Kg) 12 reps
Legless Rope Climb (5 m) 4 reps

BB Push Press (80/55Kg) 9 reps
Legless Rope Climb (5 m) 3 reps

BB Push Press (80/55Kg) 6 reps
Legless Rope Climb (5 m) 2 reps

BB Push Press (80/55Kg) 3 reps
Legless Rope Climb (5 m) 1 rep
20 Min Timecap

• 16 Min EMOM of:
Odd Min BB Back Squats 90% of 3RM 1 rep Even Min Strict Ring Dips 5 reps + Kipping Ring Dips 5 reps

• For Time:
Bar Muscle Ups 21/15 reps
3’ rest
Bar Muscle Ups 15/12 reps
3’ rest
Bar Muscle Ups 9 reps
3’ rest

Box-kyykky 8x2x60%
Salkkunosto 4x6
Vatsat 100 toistoa
Kelkka 40-50% x omapaino x 6 "spurttia" (pitkillä palautuksilla)

110 min

1.Skill
A. HSW practice for 15 min

2.Jacked gymnastics
A. 3 rounds:
- 10 weighted strict chin-ups
10*5 kg 10*5 kg 10*BW
- 10 weighted strict ring dips
> unweighted, 10 10 9 reps

B. Strict Toes-to-Bar (3 x max reps, 90 s. rest between sets)
10 9 8 reps

B. Accumulate 3 minutes of L-sit hold (Time)
In as few sets as possible, accumulate 3 minutes of l-sit hold. After each attempt, you must rest at least 30 s. before going again. Your score is the total time taken to accumulate 3 minutes.
> knees tucked in
9 x 20 sec + rest = 9.45

3.ATP workout of the day, 40 min

400m juoksu
100 naru
200mjuoksu
50 istumaannousua
400m juoksu
50 yleisliikettä

Renkailla
-Skin the cat
-turmariipunta
-pito suorin käsin
-kippi
-muscle up jalat maassa