4-5 rounds, rest as needed, scale if needed:

1) 3 Weighted Pull-Up
2) 4 Bench Press
3) 10 Banded Pull-Apart
4) 10+10 Banded Hamstring Cur

For time:

Buy in: 5 Rope Climb

Then 3 rounds:

Assault or Row 20/15kcal
21 Wallball
15 Box over Jump
9 TTB

Try to hit all the reps unbroken or with 2 sets max. Scale if needed.

3-5 rounds for quality
10/10 x single leg deadlift KB
5/5 x cossack squat w/ kb
30-40 sec of d-ball hold

Lisää kiloja viime viikkoon!

40 min alkavalla minuutilla

1. Soutu 15/10 kaloria
2. Kahvakuula heilautus 15
3. Etunojapunnerrus 10
4. Kyykky 15

On the Minute x 9 (3 Rounds)
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 76%
Minute 2 – 81%
Minute 3 – 86%

Rest 2:00

On the Minute x 3 (1 Round)
Squat Clean + Split Jerk
Minute 1 – 86%
Minute 2 – 88%
Minute 3 – 90%

4 rounds for time:
10 Thruster (40/30kg)
6 C2B Pull-Up

Time Cap 4min. Go all out. Scale if needed.

3-4 rounds, rest 1-2min between sets.

10 KB Front Squat (use 2x KB), AHAFA
15-25 GHD Sit-Up
5-15 Strict C2B Pull-Up
5-15 Strict Ring Dip

2-4 rounds, rest as needed:

1) 5-20 Strict Ring Dip
2) 3-10 Chest to Rings Pull-Up
3) 10 DB/Plate Lateral Raises
4) 10-20 GHD Hip Extension

Timecap 15min

90, 80, 70... DU
10 KB/DB Thruster
10, 20, 30... Knee Hugs

Rest 5min

Timecap 15min

40, 30, 20... Squats
10 HSPU
10, 20, 30... Burpees

Clean 4x3x75%