Triset x 3 rounds

6 x Close Grip Floor Press (barbell)
Rest :10
12 x Push-Up
Rest :10
24 x Elbow Out DB Floor Press
Rest 3:00

The pump is coming for you!

3 rounds

3 rope climbs
10 alternate leg pistol squat
30 wall ball

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Men: 95 lb, then 115 lb, then 135 lb
Women: 65 lb, then 75 lb, then 85 lb

Time cap: 12 minutes

Ylävartaloa ja muuta

DELOAD WEEK

Easy aerobic conditioning

On the minute for 30min
1. Single under
2. Hand release push-up
3. Sit-up
4. Squat
5. Ring row
6. Rest

Alaraajojen huoltopäivä

2 x

1min 15/12cal Row
1min Max reps Pull-up
1min 15/12cal Row
1min Max reps Push-up
1min rest

20 Du
10 WB

Complete as many rounds as possible in 15 minutes of:

• 4 bar muscle-ups
• 45-lb. dumbbell Turkish get-ups, 6 reps
• 8 ring push-ups

Intervals 6x 30s On/30s Off

1) shuttle run
2) kbs
3) row
4) sit up/ v up