Warm Up
3 rounds
1 min row
10 gtoh + halo
5 strict chin ups + 10s chin over bar hold
15-25 sec of ring support or Dip hold
6-8 kip swings on rings

Gymnastic
1-2-3-4-5-4-3-2-1 of ring muscle ups or your drill what you used!
rest 1.5-2.5 min bwn sets

Strenght
Muscle snatch 5x7-8reps@30-35%, rest 30-45s bwn sets.
Hang power snatch + emom 6 : 4-5 reps @60-65'% of 1rm (laske power snatchista)
3-3-2-2-2 reps of snatch balance @65-85%, add weight as you like
rest 1.5-2 min bwn sets,

Metcon
Intervals 2+2+2+3 min / 1 min off
6-10 shspu + 12/10 cal row + max reps power clean&jerks @30/42.5kg
huspu sarja aina 1 unbroken sarja ja toistot säilyy 6-10 sisällä, skaalaus sen mukaan. Kierros
kohtaisesti lisää haastetta.

Accessory Work
2-3x1min on / 1 min off : farmers walk @2x40kg
2-3x20 delt flyes + 20 cossack squats + 20 calf raises
rest as needed