00-06.00:
50 synkronoitua käsipainotempausta (M22,5&15 kg, N 15&10 kg, toiselle kevyempi)
50 synkronoitua seinäpallon heittoa (M9/6kg, N6/4kg)

1 min rest, then
07.00-13.00:
1 toiston maksimi:
sotilaspenkki
takakyykky
mave

1 min rest, then
14.00-36.00

120 tangon yli hyppy
60 kb deadlift 2x 32/24 kg
60 m (12×5m) askelkyykkykävelyä 5m=1 rep 2x24/16 kg
60 kb hang clean & jerk 2x 16/12 kg
50 pari-istumaannousua 15/10 kg käsipaino
30 kb hang clean & jerk 2x15/12 kg
30 m askelkyykkykävely 2x24/16 kg
30 kb deadlift 2x 32/24 kg
60 tangon yli hyppy

1) Warm Up
1:00 easy row, run, ski
strech for a while
:45 moderate row,run,ski
dynamic streching
:30 mod/fast row,run,ski
rest couple minutes and start workout

2) Metcon
6 sets
30/24 calories row
400m run
30/24 calories ski
rest 1-1.5 min bwn rounds
Purpose is to do this with easy pace
Rowing (vetotahti 18-22. tavoite vauhti n.750-850 cal ja m.900-1050 )
Ski erg (vetotahti 22-26, tavoite vauhti n. 700-800 cal ja m. 800-950)
Run n.2 min - 2min 20s

3) Skill Work
Muscle Up Training (bar or ring muscle ups) 15-20 minutes
Take 10-15 minutes do practise muscle ups as an skill or volyme/strenght training
examples perform 8-12 ring muscle ups total. 10x1 rep (emom pace or so)
strenght Every 2.5 min for 4 times (4 ring muscle ups) 4x4 total = 16 reps
20x every 30s = 1 rep.
If performing this kind of workout, try to do it better than last time

Here is other example, step by step training
Ring/BAR Muscle up Practise (you choose)
1-2 sets of each parts
Kipping on Rings / Bar x 10-15 reps (small kip, keep upperback tight and cont-
rol on that "swing"
Kip to swing x 3-5 reps
Hips to rings / bar x 2-3 reps
Turning with lower rings, feet on the ground starting at "squat/Laying back down position" x 3-5 reps
Kipping or strict ring dips x 3-5 reps (use band for help if need to)
Jumping RING MU (take box under the rings, rings should be about shoulder/head level) x 2-3 reps
Last part will be 2-3 sets of x - reps / attempts for Ring Mu (use about 15-20 mins for this)

4) Cool down
Foam Rolling for upperback / lats then painball to trapezius area as you like . spend like 10 minutes total. We want to be able catch snatches
tomorrow without tight upper back / trap area.

12min EMOM
Min 1: 3-5 Ring Muscle ups
Min 2: 6-12 alt Pistol squats
Min 3: 2-4 Skin the cats
pick reps you know you can perform with great quality

500m row
then
2x
3 ront squat
3 good morning
3 Clean pull under
3 high hang clean
20s. HS hold
5 push ups

---

10 Rounds
7 Handstand Push Ups
3 Squat Cleans
11/9 Cal Row
@70/47.5
(24 min cap)

5 Rounds
1min row
1min box jump 60/50
1min toes to bar
1min KB swing 24/16
1min rest

3 rounds

1:00 Row
10 Medball Cleans

EMOM x 15:00
Min 1: 40 Double Unders
Min 2: 10 DB Walking Lunges total
Min 3: 10 Toes to Bar + 10 DB Hang Power Cleans

• Goal: Unbroken reps, challenging but sustainable effort.

Snatch Balance
Practice sets of 1-3 reps; rest as needed

Warm Up
3 rounds
1:00 cardio
5+5 suitcase deadlift
4+4 hang cleans
3+3 push press
2 burpee over db

Partner Metcon
10-14 rounds total / 5-7 rounds for both ( alt time full round)
For Quality, not For time
9 double db deadlifts
7 hang power cleans
5 push press
3 burpee over dumbbells
Weights 2x15 and 22.5kg's

Midbody
3 sets
10-15 weighted abmat sit ups (lock your feet) (goal weights women 10-20kg and men 15-25kg)
10 reverse crunch
rest 1-2 min

Cool down
2-3 min light cardio
1 min cobra to downdog pose
1 min prayer pose
5+5 thread the needle

5 sets of:
Snatch + Snatch Balance + 2 OHS
- Go by the feeling, NO FAILS!!!!