Grandi 101 – –

Hreysti101

Metcon (No Measure)

A. In 7 Minutes Finish 3-4 Rounds of:

4-8 Strict Pull Ups

6-10 Strict Dips (Rings, Rack, Box)

Optional: 8-12 Hand Release Pushups

B. Alt. EMOM x 8 Min

B1. 10-15 Pull Ups / C2B

B2. 10-15 HSPU (Anyhow)

*Break Up the Sets If You Need To.

Practice Breaking the Set Before Going to Failure and

Taking a Quick Rest Before Starting Again with the Last Reps

C. AMRAP 9 Min @85% Intensity

21 DU/42 SU

12 Dbl. DB Push Press (18/12 kg)

15/12 Cal Row

9 Dbl. DB Power Clean & Jerk (18/12 kg)

9 Burpee Over Rower

6 Dbl. DB Hang Snatch (18/12 kg)

Þrek101

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