Lepää

Leppee

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• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toe to Bar 7 reps

• 3 Round of:
Row 30 Kcal
Plyo Box Burpees Jump Overs (60/50 cm) 30 reps
GHD Sit Ups 30 reps
MB Wall Ball (9/6Kg) 30 reps
Two-Arm KB American Swing (24/16Kg) 30 reps
30 Min Timecap

5 kierrosta

30 DU
20 kahvakuulaheilautusta
7 rinta tankoon
5 rengasdippiä

3 rounds for quality, not time:
- 10 wide grip strict pull-ups
- 10 Bulgarian ring dips
- 10 strict chin-ups (supinated grip)
- 10 strict ring dips with a slight pause at the bottom of each rep
- 10 single arm ring rows on each arm
- 10 ring push-ups with a slight pause at the top and bottom of each rep

The exercises get easier further through the circuit, so try to move from one exercise to another without taking rest. However, if your form breaks down, then rest. Quality over speed. After each round, rest for as long as needed until you feel recovered and ready to go again.

4 Rounds for Quality

8 Front Squat with 2 KB
12 Russian Twist
8 Front rack Lunge with 2 KB
12 Abmat Sit Ups

Banded external rotation
Banded internal rotation
Trap scrub w/ bar

Strict HSPU and Bar Mu
Alternate for 20 Mins
1. 2-7 Strict HSPU
2. 3-7 Bar MU

Technique focus beforehand