4 sets of:
Ring Row (Tempo X131) 8-10 reps

Rest as need each sets
Tempo = X concentrica esplosiva, 1 sec pausa in alto. 3 sec eccentrica, 1 sec pausa in basso

EMOM 10 min
1 Strict Press @ 95/65#
6 KB Swings
6 Med Ball Slams @ 20/14#

5 x 8 etukyykkyä

• 1 Set of:
Double KB Front Rack Carry (2X32/24Kg) max distance
Rest as need
2 Sets of:
Double KB Front Rack Carry ¾ max distance
Rest as need each sets
3 Sets of:
Double KB Front Rack Carry ½ max distance
Rest as need each sets

Lepoja/puuhailua

*tc 15-20min

5@barbell, 3@up to 70%, 1@up to the maximum of the day, fs-% / bw-%, rest btw sets 3min

example of rise 55-65%
*vasta-aloittaneet kuorma kehonpainosta BW 80% = FS 1RM

Hiotaan tempaustekniikkaa

2 x 3
2 x 2
3 x 1

2' burpees
1' rest
3 rounds for time
10 push ups
20 squat jumps
30 v-up
1' rest
2' double unders

21-15-9
thrusters pull ups
10:43

migliorare thrusters*

Complete as many rounds as possible in 12 minutes of:

• 5 strict muscle-ups
• 20 walking lunges

Then, practice for 5 minutes each, in any order:

• Stretching
• Plank holds
• L-sits
• Scales
• Handstand descents