10-12 mins for quality
8-6-4-2
Strict pull up
KB Tea pot @ 24/16kg
(8/side etc)
Pistols ( 8/per leg etc... )

EMOM 10 (0:40 work / 0:20 rest)

1) Wall walks
2) Single-leg squats, alternating

Up/Down ladder with a 12:00 time cap:

1-2-3-…-3-2-1 Strict ring muscle ups*

• Do 1 strict rMU, rest, then 2 strict rMU, rest, etc. until you get to biggest set you can complete unbroken, then rest and work your way back down (e.g. if you get up to 5 [1-2-3-4-5] then you must work back down [4-3-2-1] ** IF your max reps is < 5, you can keep repeating the ladder from start after finishing your 1st one ( = 1-2-3-2-1 then start again 1-2-…)

Intent. Work on your ring muscle-up capacity by improving your strict muscle up strength. We are progressing from last week’s AMRAPs to a ladder. How far you get will be determined by your capacity (this will be both practice and a fun test). You also get to control the rests between sets.

Movement options. Seated muscle-up → Kipping ring muscle-up → Continue to work on the drills from the prep part

Paused front squat + front squat

6 x 1+2 @ 78+% (1-2 RIR), rest 3:00 b/t sets

Start @ 78%1RM front squat then build up over the sets IF moving well
– 1st rep is paused, the remaining 2 are regular front squats
– Pause for 2 seconds at a depth that is below parallel but not so deep that you lose tension in your leg and trunk muscles.
– Drive up aggressively through the full range on the way up on each repetition

-2 rope climbs
-10 DU
-5 kipping t2b/ leg raise
-1min rest

Warm Up
3 rounds
1 min cardio
3 inch worm with push ups
3 russian baby strech
5 deadlifts
5 hang power cleans
5 strict/push press

Strenght
Push Press 5x5reps, building in weights
perform 6-8 db power cleans right after push press
rest 2.5-3 min bwn sets

Metcon
Every 2 minutes for 8 minutes (4 sets )
9 deadlifts
7 hang power cleans
5 shoulder to overhead
you can add weight during rounds.

LÄMMITTELY

3:00-5:00 minuuttia vapaavalintainen ergometri.

10:00 Minuuttia:
20 Deadbugs
20 Birddogs
10 Kahvakuulaheilautusta
:30s Wallsit pito
15 Banded passthrough
3-5 Korkeaa box hyppyä alas askelluksella

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TYÖSARJAT

TEMPAUS,
Aina alkavalla minuutilla 10:00 minuutin ajan: Tempaus veto + Tempaus + “Snatch drop”)
Kevyt kuorma

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RINNALLEVETO & TYÖNTÖ,
Aina alkavalla minuutilla 10:00 minuutin ajan: (Rive veto + Raakarive polvelta + Vauhtipunnerrus + Työntö saksiin)
Kevyt kuorma

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BONUS

Korkeat box hypyt 2-3 toiston sarjoissa,
yhteensä 13-15

1-Käden niskan takaa ojentaja punnerrus,
3-4 x 8/8 (moderate)

1-Käden kulmasoutu,
3-4 x 8/8 (moderate)

Pullover käsipainolla,
3-4 x 8 (moderate)

Keskivartalo:

Selän ojennus 45-asteen penkissä,
4 x 8-10 (hard)
Lepo 1:00 min sarjojen välissä

Lankkupito lisäpainolla,
3 x 1:00 min.
Lepo 1:00 min sarjojen välissä

Bench Press ( 2 sec. pause on chest )

5-5-5-3-3-2-2

Go Every 2:30

4x4 85% max (-5kg)