For quality 8-6-6-4-4
Ring dip
Strict pull-up / ring row

For time
15 pull-up
30 DB snatch
60 sit-up
30 DB snatch
15 pull-up

*Every minute on the minute perform 3 burpees

7/10 calories on any machine
5 shuttle runs (7.5 m)
– 1 shuttle run = 7.5m out + 7.5m back

Scaled WOD
AMRAP 10:
5/7 calories on any machine
3 shuttle runs (7.5 m)
– 1 shuttle run = 7.5m out + 7.5m back

SKILL
EMOM x 5 MINUTES
1 Strict Pull-Up or Dynamic Kip Swing + 1 Pull-Up or Half Pull-Up + 1 Chest to Bar or Pull-Ups
or
3 x Strict Partner Assisted Chin-Up Chest to Bars

Metcon (time)

50 SHSPU for time.
*5 Strict ctb pull-ups everytime you take a rest from the hspu

Timecap: 10 minutes

Accessory:

Ring dips/ Ring push-ups, 3-5 x 8-10 - heavy
Strict pull-ups / Aussie pull-ups, 3-5 x 8-10 - heavy.
Rest as needed.

3 sets of seated DB hammercurl into shoulder press, 12 reps. - moderate.
Rest as needed.

EMOM 20

Minute 1 : 2 Snatch Pull + 2 Snatch High Pull
Minute 2 : Power Snatch + Hang Squat Snatch

Start light & Build in

Score : Heaviest Weight

Hs hold practice
*
Gymnastics holds
5x 20s On/40s Off
1) hs hold
2) chin over bar
3) ring support
4) hollow hold

21-15-9 reps of
Front Squat 42,5/30kg
Toes-to-bar

• 10 Bar Facing Burpees after each round

AMRAP 4 x 4. Rest 4 minutes between AMRAP´S

A)

25 Deadlifts 42,5/30kg
20/15 Calories Row
Max Bar Over Burpees ( Open 2023 )

B)

25 Hang Squat Cleans 42,5/30kg
20 Bar Over Burpees ( Open 2023 )
Max Calories Row

C)

25 Power Cleans 42,5/30kg
20/15 Calories Row
Max Bar Over Burpees ( Open 2023 )

D )

25 Trusters 42,5/30kg
20 Bar Over Burpees ( Open 2023 )
Max Calories Row

Score : Burpees & Calories

Suunnittele itsellesi 3 liikettä treeniin, jossa on 1 taito-, 1 hengästyttävä- ja 1 lempiliike.

Toistot:
21-15-9

Esimerkiksi:
T2B
Viivajuoksu
Seinäpallo