AMRAP 1:30 x 10 Sets:
250/200 Meter Row
Max Muscle-ups

Rest 30 Seconds After Each Round

Sets 1, 3, 5, 7, & 9: Ring Muscle-ups
Sets 2, 4, 6, 8, & 10: Bar Muscle-ups

5 Rounds x AMRAP 4:
30 x 10-Meter Shuttle Runs
30/20 Calorie Row
Max Single Dumbbell Hang Clean & Jerks 23 / 16 kg

Rest 4 Minutes Between Rounds.

EMOM 15
1 minute : 15 Wallball 20/14p
2 minute : 10 Burpees
3 minute : 12/9 calories Row

1) Banded strict chin-ups

3 sets x 6

Go every 2:30

--

2) Knee tuck chin-up hold

3 x 5-30s hold

Go every 2:00

5 rounds for time of:

Row 15 Kcal
Shoulder to overhead x12 UNBROKEN
Toes to bar / Inf. abs x9

*Find the appropriate load for Shoulder to Overhead. The bar rests only in the front rack. If you drop the bar, the counting starts from 0 again.)

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

tai
- 30 min palauttava hölkkä sekä venyttelyt

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Hamstring Foam Roll
10 Elevated Calf Raises w/:01 Pause in Bottom Position
10 Alt. Groiner Stretch

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Pec mobility:
Banded over head position
Voodoo floss above the knee

Strenght:
Dragon flags
Strict weighted sit ups

WOD:
5 rounds for time:

Pull up x5
Box jump x10
K2E x15

Teams of two:

3 x 8 min AMRAP, rest 2 min

A.
50 cal row
25 burpee over rower
50 KBS

B.
50 cal bike
50 DB squat (2 DB)
50 DB snatch

C.
50 cal ski
50 push up
50 box jump