As Many Reps As Possible in 11 Minutes Of :

12/9 Calories Bike
5 Chest To Bar Pull-Ups
12/9 Calories Row
1 Rope Climb

E3M x 4

8 Back squat V.2

Build up to a heavy 1RM Pause Back Squat (2 sec at bottom) of the day

EMOM8 (empty barbell/stick)
1. 3-5 sotts press
2. 4+4 1-leg snatch grip deadlift
@ technical

E2M x 5
3 power snatch

3 high box jump

Huom! Toistot pitää olla teknisiä ja teräviä. Painot noin 60-75% of 1RM.

AMRAP 31

50 Military Bench Press 80/55kg
50 Devils Press 22,5/15kg
100 Calories Bike Erg
100 Deadlift 22,5/15kg
50 Wallballs 20/14p
50 Handstand Push-Ups

Split Reps as you like

22 Minutes Of :

12-16 Plate Bench Press
10+10 Banded Hamstring Curls
16 Biceps Curls, alternating
20 Tuck Ups

8min

20s potkuttelu kuperassa kivessä
10 kupera kivi heilunta
10 istumaannousu
15m amerikankarhukävely, rauhallisesti

For time:

800m run
15 thruster 50/35kg
15 t2b
400m run
12 thruster
12 t2b
200m run
9 thruster
9 t2b

Tc 18min

Strict Chin-Ups

4 x 12 - 15

Go Every 3:00

Every 1:30 x 4
10 Chin up
10 Goblet Squats
AHAFA