4 sets:

8-10 Strict Chest to Ring pull-ups (Use a false grip and pull as high as possible)

8-10 Strict Ring dips

10-12 GHD Sit-ups or Ab mat sit-ups For both the pull-ups and dips use a band if needed or put your feet on a box for assistance. You can also do bar dips instead of ring dips

5 x

3 halting hang clean + 1 x split jerk

24 minute AMRAP:
24 Push-ups
24 Squats
24 Sit-ups

5 rounds for time of:

• 1 minute of L-sit holds
• 15 controlled, no-momentum back extensions

“Volkswagen”
21-15-9 Reps, For Time
Bench Presses (bodyweight)
Pull-Ups

Pitempään treenanneet:

5 kierrosta

6 leukaa
8 pistoolikyykkyä
12 boxihppyä

Uudet:

5 kierrosta:

6 leukaa
8 täydellistä kyykkyä
12 boxihyppyä

In teams of 3
2 rounds for time of :
800m run (all together)
30 squat cleans @70/50kg (scale to 60% of 1rm)
30 push press @ 70/50kg (if need to take another barbell for your team thats ok)
800/1000m row
30 deadlifts @ 110/70 (scale to 60%) you add more weight to same bar.
30 strict c2b pull ups / strict pull ups

time cap is 35 minutes.
On rowing women team rows 800m, men team 1000m. mixed team 900m.

5 kierrosta

10 leukaa
7 etunojapunnerrusta
5 m yritystä mennä käsilläseisontaan /käsilläkävely

8 Min AMRAP of:
One-Arm KB Swing Snatch Dx (32/24Kg) 5 reps
One-Arm KB Swing Snatch Sx (32/24Kg) 5 reps

Työntö yhdistelmä (2 x rinnalle veto + 1 x jalat edesta (front squat) + 2 x työntö ylös)