Ring Muscle up

Wod
14 min amrap
200m run
2 muscle up
4 handstand push up
8 kb swing 24/16kg

5 kierrosta aikaa vastaan:

• 10 raaka rinnalleveto (N 42,5kg / M 60kg)
• 10 burpee♥️

300m run
1 min rest
30m row
1 min rest
100 DUs

E3MOM for 18min (6 rounds total)
Odd rounds
6 Strict chin-ups
10 Cossac squats

Even rounds
6 Dips
10 Cossac squats

CONDITIONING

Airbike Intervals

E2MOM x5

10sec max effort

RPE 5

You can step of the bike during rest. Give everything you have on each round!

1A) strict HSPU 3x1
1B) behind the neck pull ups 3x1

10 min Emom
3 power clean 75-80%

1) clean + hang clean 5x(1+1)x 75%
2A) bulgarian split squats 4x(3+3)x40%
2B) high box jumps 4x3
3A) wide grip strict pull ups 3x5
3B) kb shoulder press 3x(6+6) AHAP
4) plank + side planks 1+1+1 min

6 kierrosta: AMRAP 2min työ / 1min lepo

• 9 thruster (N 30kg / M 42,5kg)
• 7 toes-to-bar
• 5 burpee-boksihyppy (N 50cm / M 60cm)

Jatka tauon jälkeen siitä mihin jäit.

Tall snatch, 3 x 3, 50-60% of 1 RM