10 rounds for time:
5 Strict presses
7 Bent over rows
9 Deadlifts

43/29kg

Ring Muscle-Up drills and skills.

Spend time working on the push, pull and transition elements of the strict ring MU.

"Iron Lotus" (Team Version)
Teams of 3
For Time (30 Minute Cap):
200 m kbs overhead walking lunges (16/12 kg), one work, other rest
80/60 Calorie Row
80 Box Jump Overs (24/20)
80 Overhead Squats (95/65)
80 Hang Power Snatches (95/65)
80 Overhead Squats (95/65)
80 Box Jump Overs (24/20)
80/60 Calorie Row
200 m kbs overhead walking lunges (16/12 kg), one work, other rest.

Kilos:
Barbell: 43/29

3 rounds:
20/15cal Row
3+3 DB Hang Clean&Jerk
3+3 DB Goblet Lateral Lunge video
10 Mountain Climber
5 V-Up

Snatch Drills video

• From 5cm block (use a plate)
• 10cm lift off, then 1-2sec pause, then explosive pull.
• ~60% 1RM)
• 2-3min Rest

AMRAP 8
6+6 KB Windmills
12 Candlestick Rolls
100 Double Unders

AMRAP 8
KB Turkish Get-Up
With 3RM Weight

5x 5 min work / 3 min rest

1. Ski + 15 ring row
2. Du + 15 push-up
3. Squat + 15 sit ups
4. Row + 15 box step overs 60/50
5. Burpee + 15 push press 20/15

Kun toinen tekee 15 toistoa jälkimmäistä liikettä, toinen tekee edellämainittua liikettä. Tämän jälkeen vaihto. Tätä jatkekaan kunnes kello piippas levon merkiksi

Basic Conditioning
For 40min w/partner

Row 800/600m
While Partner

20m Bear Hug Carry 20/15kg
15 V-Ups
20m KB One Arm Overhead Lunge 20/16kg
15+15 KB Russian Twist 20/16kg

A) 5x
2min ON/1min OFF
Row

B) 14x
45sec ON/15sec OFF
Alt.
SkiErg and BikeErg