08
11
2021
DU’s Ring Hold Burpees Ring-row Hold Ring Rows
30 sec.-60 sec.-90 sec.-120 sec. Double-unders Ring Hold (top of Ring Dip) Burpees Ring-row Hold (top of Ring Row) Ring Rows
06
11
2021
21-15-9 Sit-ups Squat Snatches
21-15-9 reps of Sit-ups Squat Snatches (35/25 kg.)
05
11
2021
Muscle-ups Farmers Carry
6 Muscle-ups 100-m Farmers Carry (17.5/10 kg.) 8 Muscle-ups 200-m Farmers Carry 10 Muscle-ups 300-m Farmers Carry 12 Muscle-ups 400-m Farmers Carry and so on… AFAP in 20 min.
03
11
2021
Push-push-push chipper
60 Wall Balls (9/6 kg.) 50 Push-ups 40 Push Presses (40/30 kg.) 30 Ring Dips 20 Thrusters 10 Wall Climbs