JumiGym

WU

• Rowing

1000m

For time

• Burpees^[4]

12/10/8/6

EM4M

Skills

• Pull-up^[5]

• Toes to bar^[6]

• 5

• 6

4 RFT

1

• Wall Ball^[7]

• Fly^[8] on the ball

• Pullover^[9] on the ball

• 12

• 12

• 8

4 RFT

2

• 2KB Box Step-up

• 2KB High Pull^[10]

• Clean&Press^[11]

15 / 12 / 9 / 6 / 3

For time

3

• Barebell curl^[12]

• Skull crushers^[13]

• 10

• 10

4 RFT

4

• Plank^[14]

• Side plank

• Sit-up

• 1'

• 30"/side

• 12

4 RFT

WU

• Wall Ball^[7]

• MC^[15] on the ball

• 12

• 40

4 RFT

Skills

• Chin-up^[16]

• 5

4 RFT

1

• Bench Press^[17]

• Decline Push-up^[18]

• 8

• 8

5 RFT

2

• Incline Bench Press^[19]

• Arnold Press^[20]

• 8

• 8

5 RFT

3

• Biceps cable curl^[21]

• Triceps rope pushdown^[22]

12

12

4 RFT

4

• Back extension^[23]@10kg

• Abs lat on back ext. machine

• 12

• 12/side

4 RFT

WU

• Rowing machine

20"ON/10"OFF

Tabata 4'

Skills

• Dips^[24]

• 6

4 RFT

1

• KB Swing

• BB High pull^[10]

• BB Thrusters

• 15

• 8

• 8

4 RFT

2

• 2KB DL^[25]

• 2KB Lunges^[26]

• Sit-Up^[27]

• 8

• 10/side

• 12

4 RFT

3

• 2DB Side raise^[28]

• TRX Biceps curl

• TRX Triceps extension

• 12

• 10

• 10

4 RFT

4

• TRX PU+KTC (knees to chest)

• TRX pike-up

• TRX side crunch

• 8

• 8

• 6 :side

4 RFT

WU

• Rowing machine

1000m

For time

Skills

• HSPU

• V-up^[29]

• 6

• 12

4 RFT

1

• Box jump

• 2KB Rom. DL^[30] & Shrug^[31]

• x12

• x10

4 RFT

2

• TRX Glutes bridge

• TRX Abductor

• 10

• 10

5 RFT

3

• TRX Decline Push-up + Knee raise

• TRX Pike-up

• 8

• 8

5 RFT

4

• Front raise^[32]

• Plank KB side to side

• Russian twist^[33]

• Portefeuilles

• 10

• 10/side

• 20

• 12

4 RFT