14min EMOM:
1) 5-10 Strict C2B Pull-Up
2) 5-10 Strict HSPU (Deficit)

Ohje: skaalaa tarvittaessa C2B normaaleiksi leuanvedoiksi. Käsinseisontapunnerruksissa voit jättää korokkeet pois ja tarvittaessa laittaa esim ab-matin pään alle.

BB Front Squat 4x10
Three grip Double Bent DB Row 4x3/
Band Press aparts [0:18 in video] 4x10

3:30 minute rounds
18 minutes

21-15-9

HSPU
Ring dips
Push ups

Front Squat
5x5 Front Squat at 80% across

Barbell Bench Press 5x12 (partners spot each other)
Slamball OH Slam 5x15 afap
Abmat crunch 5x20

Both finish bench press then P1 goes to slamball and P2 goes to abmat, then switch

3-3.5min rounds (trainers: only allow enough rest to add weight on bench press)

20min

BUY IN:
1000m row

Then 4 rds of:
10 Front squats (95/65)
10HRPU
10 Thrusters (95/65)
10 Burpee box jumps (24/20)

CASH OUT:
40 Wall balls (20/14)

RX + weight (115/75)
Box height (30/24)

1-6 min 3xrive + 1 työntö
6-12 min 1xrive + 1 työntö

11 pull ups
11 kb swings @ 32/24kg
11 burpees

Bear complex @ 75-85%/c&j 1rm

Front Foot Elevated BB Reverse Lunges 4x12/ (on 1-2 45lb plates)
Single Arm DB Row on Bench 4x15/
Side V-Sit Straight Leg 4x15/
(video:

)

4-4.5min
22min