Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. Alt. EMOM x 10 min @YBTE
A1) 6-8/6-8 Half Kneeling Kb Presses
A2) 1-2 (Strict) Muscle Ups or 6-8 Ring/Strict/Kipping/Semi Kipping PullUps/Ring Row
B. AMRAP 17 min @your best technical effort:
1-2 Muscle Ups (or4-6 Ring PullUps/ Strict, Semi Kipping/ Kipping PullUps/ Ring Row)
4 Strict HandStand PushUps/6-8 DB Strict Presses
8 American KB Swings
200m Row/Bike Erg
Þrek101
Metcon (No Measure)
A. Alt EMOM x 9 – AHAFA
A1. 3 Dbl KB Clean + 2 Front Squat + 1 Jerk
A2. 4/4 Windmill
A3. 1/1 TGU
B. 10 – 9 – 8 – 7… 1 Reps Of:
Russian KB Swing
Goblet Squat
Crunch Grip Bent Over Row
Sumo Deadlift
Ca. 20-24kg/14-18kg KB
Time Cap 20 min