W/ partner 90s on 30s off for 4 rounds:
a) sled push (8+8m at a time)
b) ski erg
c) s.l. v-up / tuck up (e.g. 5+5 - 10-10 reps at a time)
d) shuttle run (e.g. 2-3 reps at a time)
e) turkish get up (e.g. 1 rep at a time, alternate sides)

Rasittavuus: RPE 6-7

Bar Muscle up

E2MOM, 5 rounds
1-6 Bar MU
5 Deadlift (70% 1rm)
* -mavessa lisää painoa edelliseen viikkoon*

For time :

75 Wallball Shots
Rest 2:00
75 Kettlebell Swing
Rest 2:00
75 Reverse Lunges

TC 13

8 sets of Power Clean + Push Jerk
Sets 1-3: 2x (1+1) @67% 1RM Clean & Jerk
Sets 4-5: 2x (1+1) @72%
Sets 6-8: 2x (1+1) @77%
- Rest 2min btw sets
- Goal is to cycle the barbell straight up from the shoulders after the clean, without re-dipping

3 rounds
3 point dB row 10 + 10
Upright row x 12

4 rounds
Seated pull down band + stick x 20
Barbell hip thrust x 10

4 rounds
Barbell back extension x 12
Shoulder shrugs x 15

3 x 0:30 Wall Supported HS Hold
- Rest 1:30 btw sets
———————————————————————————
3x3 Negative HS Push-ups
- 5-10sec negative
- After the negative, drop down and kick back up to the top of a handstand to begin the next rep
- Rest 1min btw sets
———————————————————————————
5x3 Unbroken Strict HS Push-ups

Comment time for 5x3

Start with light weight, max 25% of snatch 1RM, 2-3 reps per set.
1) Tall Snatch
2) Drop Snatch
2) High Hang Snatch
4) Snatch Balance

https://www.catalystathletics.com/exercise/217/Tall-Snatch/
https://www.catalystathletics.com/exercise/312/Drop-Snatch/

EMOM 15

Minute 1 : Bike 12/9 Calories
Minute 2 : 15 Kettlebell Swing
Minute 3 : 15 Tuck Ups