Warm Up
3x40easy,20smod,10s fast cardio / rest20s
then 2 x
10+10 single arm bench press @10-15kg
10 scap pull ups + 5 strict chin ups
10 wall ball shots @14/20lbs

Gymnastic Strenght
3 rounds
20-30 ring support hold, thumbs out (ota nauhaa tarvittaessa)
20-30 ring dip hold
10 kip swings on rings, feet together, yritä laajentaa liikettä kierrosten edessä.
rest as needed
then emom 5 : 1-4 ring muscle ups / jumping ring muscle up / seated mu, feet on floor

Strenght
Hang Muscle snatch 3x5reps@35-50%
TNG power snatch + 0HS emom 5 : 3+3 reps @63-65'% of 1rm (laske power snatchista)
7X2 reps of squat snatch @65-85%, add weight as you like
rest 1.5-2 min bwn sets, except emom.

Metcon
2 SETS (masters 45+ 12 wall ball and 4 devils press)
3 rounds
12-15 wall ball shots
4-5 devils press @12.5-15/17.5-22.5kg's
rest 3 min and repeat

Accessory Work
3-4 drop sets of kip hspu (toistot pidetään 18-8 välissä, tee oma valinta)
3x7/7/7 of tricep push up, bottom half, top half and full push up. pudota toistot 4-6 väliin per
vaihe jos punnerrus ei ole niin vahva)
3x10/10 windmill
rest as needed