Weighted chin-up

Chin-up EMOM10
10x3

*lisäpainoleukoina ketkä pystyy
*tarvittavat skaalaukset

”Makimba”

15-10-5 toistot
Thruster
Ilmakyykky
Yleisliike

5x5 mave rive-otteella

Cleans

1 Clean+2 hang cleans
Max effort
Scoring: Load

*20 min tähän osaan.

1A) Front Squat 4x2x85%

1B) weighted pull/chin up 4x2x80%

2A) 4 x 3 high box jump

2B) Power cleans 4x3x70%

3A) 3 x hoppa och skutta

3B) push ups 3x6

3 Rounds for Time of:
10 Squats
10 Sit-ups
10 Push-ups

For time:
Run 800m
2 Rounds of:
25 Thrusters 30/20kg
20 Pullups

then
Run x2 around the box
30 Front Squats 30/20kg
20 Handstand Pushups.
10 Ring Dips
Run around the box

E90sec 4rounds

Snatch pull
Hang power snatch
Hang snatch

E90sec 4rounds

Snatch pull
Hang snatch
snatch

E90sec 6 rounds
Snatch

Tuloksiin merkitään vain snatch

Shoulder press

5x6
-Rest 2 min between sets-

*Lisää painoa viime viikkoon.

AMRAP 9
15/12 Cal. Row
8 Burpee over rower

Rest 3min

AMRAP 9
21 KB Swings 24/16kg
15 Toes-to-bar
9 Handstand Pushups

Rest 3min

AMRAP 9
15/12 Cal. Bike
15 Wall Balls

Rest 3min

AMRAP 9
100 Single Unders
20 DB Snatches 22,5/15kg
10 Ring Dips