3 Rounds For Quality:
10 Bicycle To Alt. V-ups
10 Figure 4 Crunches , L+R
10 Tuck-ups To V-ups

30 hang power cleans (30/42,5 kg)
40 deadlifts
400/500-m row/ski or 800/1000m bike

Scaled WOD
For time:
30 hang power cleans
40 deadlifts
300/400-m row/ski or 600/800m bike

PERFORMANCE
EMOM x 5 MINUTES
1 Strict Ring Muscle-Up + 1 Kipping Ring Muscle-Up

FITNESS
EMOM x 5 MINUTES
1 Strict Chest to Bar / Strict Pull-Up + 2 Kipping CTBs / Kipping Pull-Ups
OR
3-5 Partner Assisted Chest to Bar Chin-Ups

30 double-unders
3 power cleans (60/90 kg)

Scaled WOD
AMRAP 7:
30 single-unders
3 power cleans

focus on technique!

http://www.catalystathletics.com/exercise/150/Tall-Clean/

For time

Run 800m
+
12 Rounds of
4 Handstand Pushups
8 Pullups
12 Squats
+
800m Run

10 kierrosta aikaa vastaan:

• 30 tuplanaruhyppy
• 15 leuanveto
• 30 ilmakyykky
• 100m juoksu

2min lepo

YGIG 20min AMRAP

9/6 Kaloria
6 Boxin ylitystä
3 Riveä kyykkyyn 55-60%

*Yksi tekee koko setin ja sitten vaihto.

5,1km run or row 5km or 10km bike

Scaled WOD
For time:
3,4km run or row 4km or 8km bike

BENCHMARK

”CINDYISH WITH TWIST”
AMRAP 20
5 strict pull up
10 push up
10 alt. Pistol squats/ 15 air squats
- 5 strict pull ups alternating rounds chin up & pull up grip

ABS 3 rounds
10 tuck ups
20 cross v-ups (vastakkainen jalka ja käsi)