WIDE GRIP CHIN UP
4 X 12

In 21 minutes,
1000 m Row buy in
Then for remainder of time complete
AMRAP
100 MB cluster 20/14
80 DU , scale 160 singles
60 weighted sit ups w/ MB 20/14
40 Stationary alt lunges w/ MB OH 20/14
20 RMU or BMU , scale to YOUR most difficult pull up variation-pull up/chest to bar
*for each round completed , start back at clusters and complete another round with HALF number of REPS as prior round
*score is round + reps
Ex. 2+43

16min EMOM:

1) 10 2xKBS Russian AHAFA
2) 10-15 Burpee

Use two KB´s for KBS. Swing to eye level.

3 rounds
1 shoulder press
3 push press
5 push jerk

Use about 85% of your shoulder press 1RM... no rest between movements

5 Rope Climb
90 DU
30 Box over Jump
30 Push Press (40/30kg)

This is for time. Go as fast as possible. Scale if needed. Remember it is a Push Press, not STOH!

Noin 20 min aikana:

2-RM Penkkipunnerrus

Ohje: 8-10 korotusta

3x3min (1min rest)

Run around the Box
+
AMRAP
Pullups + Toes-to-bar....

Wide Grip Chin Up 4 X 15

Split/push jerk 1rm

Aikaa vastaan:

• N 40 / M 50 leuanveto
• 10 maastaveto (N 110kg / M 160kg)

Aikaraja 6min.