A.
E2M, 18minuter
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(Eller Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meter
(Eller hs hold 40s)
Minutes 5-6, 11-12 & 17-18:
Alternating Pistols x 16-20 reps
B.
Emom 24min 6 set av varje
Minut 1 – Rodd 200/150 Meters
Minut 2 – 15 Kettlebell Swings (32/24 kg)
Minut 3 – 10 Thrusters (42,5/30kg)
Minut 4 – 12 Chest-to-Bar Pull-Up
