4 x 10 m askelkyykkykävelyä

-2 wall walks
-10 DU
-5 kipping pull-ups
-90s rest

-clean pull just above the knee(3s. stop) +
floating full clean

*build by feel
*2min rest

3 sets:
2 Clean Pulls @100-110% 1RM Clean
- 5sec Pause On Top Of Knee
- Use straps
- Rest 2min btw sets

Warm Up
2 rounds
2 min cardio machine
20 walking lunges
20 mountain climbers
:40 Plank Hold

Strenght
Sledge Push for load 4-5x20m
kelkan tulisi liikkua melko lailla kokoajan jos tunnilla paljon
porukkaa, nopeat vaihdot/painojen lisäykset ja tauot on 2-3 min väliin.

Metcon
Emom 20
1) DB Snatches x 8-12 reps
2) Cardio machine x 40 sec
2) Burpee Pull Upx 5-7 reps or burpees/ring rows 6+6 reps
4) Cardio Machine x 40 sec
5) Air Squats x 12-16 reps

Deadlift

3 x 3 @ 75/80/85%, rest 3:00

Deadlift

3-3-3-2-2-2

Go Every 3:00

Back squat
5-4-3 (2-3reps in tank)

Gymnastics

Warm up

2 rounds of

10 ring rows
6 inch worm with 1-3 pushups
6+6 windmill with plate
10 kips/pull-ups/C2B
6 Plate jumps

Bar & Ring muscle-up technique

• Muscle-up technique
• High box jump

WOD

RX
AMRAP 7:
10 box jumps (51/61 cm)
3 bar muscle-ups

INTERMEDIATE
AMRAP 7:
10 box jumps (51/61 cm)
1 bar muscle-up

BEGINNER
AMRAP 7:
10 box jumps (41/51 cm)
3 jumping bar muscle-ups