WORKOUT 20.5
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots
♀ 6kg. ball to 9 ft.
♂ 9kg. ball to 10 ft.
Time cap: 20 minutes

6min

1min soutu
1min kyykkyhyppy
1min etunojapunnerrus

3 kierrosta
6+6 Curtsy kyykky korokkeelta levypaino käsissä
6+6 Lonkankoukistaja marssi jalat korokkeella
2min lepo

3 kierrosta
5+5 1 käden rengassoutu
6+6 matkalaukkumaastaveto
2min lepo

Tabata

Strict Pull Ups

1) hang power snatch + OHS 4 x (3+3) x 55%
2) l-hang 4x12s

Metcon:
AMRAP 5
21 thruster 40/30
21 T2B
rest 2:00
AMRAP 5
15 front squat 40/30
15 T2B

CONDITIONING

E3MOM x12 (A+B+C+A+B+... 36min total. 4 full rounds)

A: 4-9 Muscle-Up + remaining time Ski

B: 10 Double DB Hang Squat Clean + remaining time Row

C: 6-10 Sandbag over Chest Height + remaining time Airbike

Machines with RPE 3, should be able to hold on a conversation.

Target: unbroken MU and DB work (pick a loading that fits your fitness level), medium/heavy loading with the sandbag.

Tailoring Options

Muscle-Up→ bar MU→ jumping MU
DB→ decrease loading
Sandbag/D-Ball→ heavy hang power clean

Metcon:
50 wall ball
40 hang power clean 40/30
30 push press
20 frontrack lunge
30 T2B
40 hang power clean
50 wall ball

5RFT

22 burpees
30/24 Calories Row
30 Wallballs 9/6kg

TC 32

1A) clean 4x2x75%
1B) 10m sprint+ triple jump