Freestanding handstand hold – Accumulate 1:00 – 2:00 on your hands*

• Give yourself no more than six (6) attempts to accumulate the time You can try doing the holds on parallettes if wanted

Ring Muscle-up

Max (unbroken) reps in 40-seconds

Ring MU → Bar muscle-ups → Seated ring muscle-ups → Russian dips (choose a variation)

A.1) Tall snatch
5×5

B.1) Power snatch
60%×3 65%× (2×3) 70%×(2×3)

C.1) Power clean + Power jerk
60%×3+2 65%×3+2 70%×(2+2)×2

D.1) Clean high pull
4×3

E.1) Strict press
4×6

3x10+10 (weighted) box step up
* -lepo 2min
-aloita heikommalla jalalla*

Build to Heavy Set of 3

1 x 3 x 90% OTD
1 x 3 x 80% OTD

10xOT90sek
1 hi-hang power clean
1 hang power clean
1 power clean

3-5 rounds, rest as needed, scale if needed:

1) 5-10 Chest to Rings Pull-Up
2) 5-15 Strict Ring Dip
3) 8 2xKB Row
4) 10-20 Parallette/Ring Push-Up

Warm Up
3 rounds
1 min sledge push (light/mod), start easy, add speed during rounds.
20 band pull aparts/face pulls / pass throughs/single arm row/ trunk twists etc.. mix it up
6-8 pause wall squats
20 heel over db

Strenght
Pocket Snatch + Hang Snatch+ Low Hang Snatch 5-7x1+1+1reps@60-70%
rest 1.5-2.5 min bwn sets
Flat Foot Snatch Pull 3x3reps@85-95% of 1rm.
rest 1.5-2.5 min bwn sets
Back Squat 5+5+(5-10) reps on last set @65-75% of 1rm
rest 2-3 min bwn sets

Metcon
3-4 rounds for time
15/12 calories ski erg
5 devils press
10 weighted box step overs with rx db's
Time target for 1 round is under 3.min.

Optional Accessory Work
3-4x12-20 ghd sit ups
3-4x40-60sec sandbag bear hug hold
rest as needed

Pull over

Tabata 1:
- hang
- lower abs

Tabata 2:
- pike leg lifts
- pull down

AMRAP 14

20 Kettlebell Swing 24/16kg
30 Sit-Ups
15 Kettlebell Squat 24/16kg
30 Superman
40 Single Unders