Partner workout ygig;
16 Ring dips
20 t2b
100 double unders

5 RNDS, easy pace

Single leg Glute bridge hold 0:30 + 0:30
4 TnG Power Snatch 70%
10 C2B
500m Row

Pystypunnerrus 3x5 tempo 2011

samat painot, tauot 2 min.

Front squat

Build to 3RM

AMRAP 20:

50 Wallballs (20/14)
40 Box Jumps (24″/20″)
30/24 Calorie Assault Bike
20 Toes to Bar
10 Bar Muscle-Ups

KILOS- (9/6)

EMOM 10
Alt. A and B

A) Max reps Mountain Climbers
B) Max reps Handstand Pushups or Pike Pushups

• Global Foam Roll Lats x 60s each
• Half-Kneeling Biphasic Pec Stretch x 60s each
• Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

8 min AMRAP

8 Dumbbell Squat snatch 15 - 20 kg
12 Box jumps 20 inch

2 min rest

8 min AMRAP

8 Dumbbell Snatch 15 - 20 kg
12 OHWL 15 - 20 kg

5x3 min work, 2 min rest between rounds

3 min max cal bike/row/ski
2 min rest
3 min max rep db snatch
2 min rest
3 min max rep barbell stepping lunges
2 min rest
3 min max rep burpee+5m shuttle run
2 min rest
3 min max cal bike/row/ski

Result is total reps!