E3.30M x 4

6-8 DDB bench press V.1-2
12-14 alt. KB gorilla row
16 alt. plate russian twist

3 sets of
8 Front Squats @70-75%
Big set of Strict Handstand Pushups

For time

10-20-30-40-50 Calories Bike or Row

1-2-3-4-5 Rounds of:
3 Bar muscle-ups
6 Push-ups
9 Wall balls @ 20/14 p.

Time cap. 35:00

RX+ Echo Bike

E3.30M x 4

2 sets: 1-2 chin up/40s + 1-2 chin up V.2
2 sets: 3-5 chin up/40s + 3-5 chin up V.1-2

Suora sarja on pilkottu kahteen osaan. Jokainen valitsee toistomäärät omat tason mukaan. Voi käyttää myös lisäpainoa. Lyhyemmissä sarjoissa voi skaalata kumpparilla ja pidemmissä matalassa tangossa.

16 EMOM:

1. 18/15 cal row
2. 15 pull-ups
3. 18/15 cal row
4. 15 push-ups

3rds of:

20 side reaches
20 hip side touches in plank
30-60s sandbag beearhug carry
5/5 KB windmills, moderate heavy

4-5 rds for quality:

5 banded tempo strict pull-ups - 2s hold up, 3s down, 1 s hang, explosive up
20+20m bearwalk front&back
10 leg alt. HS raises
5-10 tempo push-ups - 3s down, 2s hold, explosive up, 2s hold up

20 AMRAP with partner:

250m row + 1 rnd of Cindy - rest as long as partner works

Cindy:
5 pull-ups
10 push-ups
15 squats

Tulos on yhteenlasketut kierrokset.

10 EMOM:

1. 4 clean pulls 90% of C&J max
2. 3 TNG split jerks from the rack 60-70% of C&J max.

2 min:
50 DU/75SU/30s du practise
12 C2B/banded C2B/pull-ups/jumping pull-ups
AMRAP snatches 40/30.

Rest 1 min.

2 min:
50 DU
12 T2B
AMRAP snatches 55/40

Rest 1 min.

2 min:
50 DU
12 C2B
AMRAP snatches 70/50

Rest 1 min.

2 min:
50 DU
12 T2B
AMRAP snatches 85/60

Score is number of snatches