Lepoja

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict C2B Chin Ups 4-6 reps
Strict Ring Dips 3 reps + Ring Support 0:10-0:20
Pistol Squats 10 reps
Strict Toes to Bar 4-6 reps

• 3 Round of:
BB Squat Snatch (40/30Kg) 20 reps
MB Wall Ball (9/6Kg) 20 reps
Bar Facing Burpees 20 reps

• 3 Round of:
BB Deadlifts (120/85Kg) 10 reps
Double Unders 50 reps
Then
3 Round of:
Double DB Thrusters (2X22.5/15Kg) 15 reps
Double Unders 50 reps
Then
3 Round of:
Toes to Bar 20 reps
Double Unders 50 reps

15 min

Tarnsition with feet on the floor
Transition with rubber band
Free muscle up with 1s pause at the end of pull.

Choose which scaling most serves your skill level.

• 7 Min AMRAP of:
One-Arm KB Clean & Jerk Dx (24/16Kg) 1 rep
One-Arm KB Clean & Jerk Sx (24/16Kg) 1 rep
Plyo Box Burpees Jump Ups (60/50 cm) 1 rep
One-Arm KB Clean & Jerk Dx 2 reps
One-Arm KB Clean & Jerk Sx 2 reps
Plyo Box Burpees Jump Ups 2 reps
One-Arm KB Clean & Jerk Dx 3 reps
One-Arm KB Clean & Jerk Sx 3 reps
Plyo Box Burpees Jump Ups 3 reps
Etc.

Penkki 4x8x65%

Pendlay Row 5x5

Pullover käsipainolla 5x12-20

Band-pull-aparts 100 toistoa

10x 30m every second minute.

First 2- @ 70%
2-4 @ 80%
4-6 @ 90%
6-10 @ 100%

21/15/9

• one handed thruster w. Kettlebell
• burpees

Metcon (time)

3 Rounds, every 10:00:
40 Wallball shots 20/14lb
30 Toes to bar
20 Clean and jerks 50/35kg

Accessory:
4 rounds of:
8/8 1-arm DB press with kb in front rack hold - heavy
8/8 Chainsaw row - heavy
*Rest as needed