10-9-8-7-6-5-4-3-2-1 reps of
Box Jumps
C2B Pullups

EMOM 16 min

1) 1-5 muscle ups (ring/bar)
2) 8-12 box jumps
3) 8-12 Push ups
4) rest

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Goal & Intensity:

• Focus on Muscle-Up practice in the first minute.
• Rotate through movements, resting every fourth minute.
• scoose reps and scaling as needed to maintain good form.
• Similar but shorter workout than yesterday, so you can easly push on the movements that are easier for you.
• Everyone starts at muscle ups Desired RPE/Effort: 8 (80% effort)

As many reps as possible in 15 minutes of :

20 Pull-Ups
20 Weighted Box Steps-Ups 2x22,5/2x15kg
5 Wallwalks
10 Dual DB Thrusters 22,5/15kg

3x20 Russian twist

Find your 6 RM of sume deadlift!

Remember only reps with good form are counted. Round back deadlifts are no reps (AHAFA).

4-5 Rounds for quality;
10 dips
8 strict pull ups
10/10 tricep kick backs
10 barbell bicep curls
10 ab roll outs

Cruise through this and rest as you need to.

YGIG/round
10 shuttle run
10 DBL KB stoh (2x24/16kg)

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Shuttle run = cone to cone 5 m, 1 rep is there and back
stoh = shoulder to over head

Pendlay row 3 x 5

• ahap
• tempo 30X0

3x15 kettlebell swing (banded)

2 - 2 - 2 - 2+

TM (1 rep reserve every set)