Warm Up
3 rounds
1 min run
10 banded good morning
10 ring row and 10sec hold on last rep
15-25 sec of ring support or Dip hold
6-8 kip swings on rings

Gymnastic
3-4 sets of ring muscle ups, goal is to add 1-2 reps compared emom 5 we did on last cycle.
rest 1.5-2.5 min bwn sets

Strenght
Muscle snatch 3x10-12reps@30-35%
TNG power snatch emom 5 : 6 reps @60% of 1rm (laske power snatchista)
3-3-2-2-2 reps of squat snatch @65-85%, add weight as you like
rest 1.5-2 min bwn sets, except emom.

Metcon
3 rounds for time
400m run (target 1.45-2.10)
21 american kb swings @24/16kg
21 goblet squats
vedä treeni niin että juokset omaa 20-30 min reipasta lenkkivauhtia, tavoittele kb swing ja
goblet kyykky liike unbroken set. Eka kierros lämmittely ajatuksella ja tokakin vähän malttaen.
tavoite aika alle 12 min. Masters 45+ saa ottaa perus kb swings.

Accessory Work
3-4 sets

20-40 double unders (pitää olla helppo, vähän syke ylös)
6-10 shspu (use enough abmat to get strict hspu unbroken)
rest 1-2 min