For Time:
20% Unbroken Ring Muscle-ups
35% Unbroken Ring Muscle-ups
50% Unbroken Ring Muscle-ups

200 Double Unders

Lämpö:
8 min
10 Banded Hands Ups
15 Leg raise (bench)
4 KB/DB Deadlift + 1 broad jump

Raakarive polvelta + 2 x työntö
2 x (1+2)x60%, 2 x (1+2)x65%, 2 x (1+2)x70%, 2 x (1+2)x75%, 2 x (1+2)x80%, 2 x (1+2)x85%

Työntöveto + Rive (polvelta)
1+1x70%, 1+1x75%, 1+1x80%,2x( 1+1)x85, 1+1x90%, 1+1x95%

Takakyykky 4x3x80%

Snatch High Pull

4x2

80-90% 1 RM Snatch

7x Every 90s:

1 Snatch Pull + 1 Hang Power Snatch + 1 Snatch Balance

50-70% 1 RM Snatch

AMRAP 14

5 Bar MU
8m HS walk
20 pistols alt.
8m HS Walk

Penkki 3x6x60%, 3x65%, 3x70%
Kyykky 4x3x70%
Kapea penkki 4x6
Kulmasoutu 4x8

1-2-3-4-5-6-7-8-9-10 reps for time of:
Unbroken T2B

TC 7min

3 sets:
10+10 DB One legged deadlift + lunge step back

First all 10 reps with the left leg and then with the right leg.
Choose a weight you can go UB.

Rest 1-2min

For time:
Stepping lunge x 100 both leg (barbell 20 kg/ 15 kg)

Taking rest, penalty 2 x wall climb

Time cap 10 min

A-push up
Wall/free tripod, knees to elbows, hip extension, knees of elbows, leg extension
Handstand against the wall
Negative HSPU (5 sec down)
Strict HSPU