Grandi 101 – –

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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

Athugasemdir

athugasemdir