Grandi 101 – –

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Metcon (No Measure)

A. E2.5M x 4 sets ;AHAFA

3-4 Strict Pull-ups + 6-8 Strict Press

B. Alt Intervals, 40 sec on : 20 sec off x 6 sets each (12 min)

B1. 6-10 Pull-ups (anyhow) + Remaining time: AirBike

B2. 8-10 Push Jerk @ca. 50% 1RM + Remaining time: Lateral burpees over bar

C. With the time thats left, technique and work in Strict HSPU


Metcon (No Measure)

A. Alt EMOM x 30 min

A1. 40 sec Row

A2. 10-15 Shoot through on Boxes (the lower the box is the harder it gets)

A3. 40 sec Run in place Jump rope

A4. 6-8 Strict Pull-ups + 8-10 Push-ups

A5. 6-8 Devil Press @moderate weight