Warm Up
3x40easy,20smod,10s fast cardio / rest20s = Air bike
then 2 x
5 inch worm + push up
20 plate hops + 10 plate halos (5/5)
8 db snatch, use light/medium weight.

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
Flat Foot Snatch High Pull + Flat Foot Hang Power Snatch 3x2+3reps@35-50%
Hang power snatch + emom 5 : 4-5 reps @60-65'% of 1rm (laske power snatchista)
Paused Snatch + Snatch 6x1+1reps@65-85% (pysäytys polven yläpuolella 1-2s)
rest 1.5-2 min bwn sets, except emom.

Metcon
12 min AMRAP
16-32 du (max 45s)
12/10 calories air bike
12/8 push ups
8 db snatches @15/22.5kg

Accessory Work
Sets of Kipping HSPU (9-12-15-12-9 reps), rest as needed bwn sets
2-3 sets of 15-20 banded tricep turns @light/medium band (ei maks raskaasti vaan pikku polte)
Accumuate 60-90 sek l-sit hold
rest as needed