Weighted Pull Ups

3-3-3-3-3

Result is total lifted kilos

Go Every 3:00

EMOM 12

Minute 1 : 1 Snatch
Minute 2 : 2 Box Jumps 30"/24"

AMRAP 7

5 + 5 Split Jerk w/ DB ( AHAP )
4 Box Jumps 30/24"
10 V-UPS

Results is reps & Dumbbell Weight

25 Minutes Of :

2 Minutes Cardio
1 Round "Cindy"
30 Double Unders

Vatsat:

3 x 15 GHD tai lisäpaino abmat

2x
EMOM 6 (40sec ON/20sec OFF)

1) Max Cal “Bike”
2) Max reps Wall Balls
3) Max Cal Row
4) Max reps Box Jump Overs
5) Max reps Toes-to-Rings
6) Max reps Burpees

3min rest between EMOMs

How did it go?

Strength (load)

5 rounds every 4:00:
5 Push jerk
5 Weighted pull-ups

Score = Total KG lifted

How did it go?

Metcon (time)

8 rounds, every 4:00 minutes:
200m run
10 toes to bars
5 power cleans 90/65kg

Accessory:

Barbell sit-ups, 4 x 10
Russian twist, 4 x 20 (10/10)