Treeni 1
Warm Up
3 min air bike

then 3 rounds
10/10 kb bottom up press
20 band pull aparts
10 toe up rdl with barbell

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
Muscle snatch 3x5reps@35-50%
TNG power snatch emom 5 : 5 reps @55-60% of 1rm
3-3-2-2-1-1-1 reps of squat snatch @65-85%, add weight as you like
rest 1.5-2 min bwn sets, except emom.

Metcon
3RFT (master 45+ = 20/15 cal ab rounds)
25/18 calories air bike
20 db snatch @12.5-15/17.5-22.5kg
rest 30s bwn rounds
time target 9-11 minutes, including rest time.
Cool down for few minutes after Metcon

Optional extra / kaikki tekee ainakin tabata keskivartalon!
Accessory Work
3-4x 12-15 kipping hspu (use enough abmats to make this semieasy)
3-4 x 12-15 french triceps turns with barbell
8x20s on / 10s off : Hollow rocks
rest as needed