25min rmu:
- low rmu
- low kipping rmu
- rmu
25min accessory work:
- 3 ring pull ups
- 6-10 ring dips
- 6-10 russian push ups
- 10-15 ab wheel rollouts

In teams of 2 (YG,IG)
1000/800 m row
3 rounds
30 KB deadlifts@2x20/12kg
30 box jump over@60/50 cm
30 abmat sit ups
-into-
100/800m row
2 rounds
30 KB front squats
30 burpee box jump
30 V sit ups
-into-
1000/800 m row
1 round
30 KB snatches
30 burpee box jump over
30 toes to bar
Time cap: 40 mins

3 rounds
3-10 strict pull ups
5-10 strict hanging knee raises
– rest 2min between rounds

*use straps

3×1@85%, sn-%, rest 2-3min

3-5 rounds
Run 320m (4 rounds sisällä)
8 thruster (30/40kg)
8 Burpee over the bar
– rest 2min between rounds
– time cap 26min

Scaled
3-5 rounds
Run 180m (2 rounds sisällä)
8 thruster
8 Burpee over the bar
– rest 2min between rounds
– time cap 26min

*use straps

3×1@85%, jerk-%, rest 2-3min

*split jerk to the other side on the next set

2×2× 1+1@barbell, 2×2× 1+1@70-75%, jerk-%, rest 2min

AMRAP 6

10 Kettlebell Swing 24/16kg
15 Air Squats

Pystypunnerrus Max1

A)
EMOM x 12 MINUTES
MIN 1 - :45 Seated DB 1+1/2 Shoulder Press @ moderate
MIN 2 - :30-45 Hollow Hold or Tuck Hold
MIN 3 - :30-45 light KB paused goblet squats ( 3" pause at bottom of each rep)

DBs start in pressed out overhead position. 1 Rep= Lower to the shoulders, press to elbows at 90 degrees, lower to shoulder, then press overhead.

B)
Murph prep WEEK 1

EMOM 12 mins
4 Kipping Pull-ups
8 Push-ups
12 Air Squats
Goal: Challenging effort, keep rounds around 30s.
Scale Pull-ups to ring rows/bar rows or 10" Hold Chin Over
Push-ups to box, should go unbroken and fast for at least 8 rounds.

Extra:
Hammer Curl w. Iso Hold 3 x 10-12 each. Rest 60s
- Start non-dominant side first