HSPU
negative 4s. - kip back up
4x 4-8 reps
if doable with deficit use 5 cm/10kg plate
this is a progression, if used deficit make it deeper next week keeping the same reps

500m row
then 3 rnds of
7 goblet bulgarian split squat e/s 16/12kg
7 RKBS (focus on hip drive) 16/12kg
7 plate sots press 10/5kg

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Tempo FRONT SQUAT
4x3 rest 2min
4-2-X-2
add 2kg to last week

Rinnalleveto ja kääntö

Vedon ja käännön tekniikkaa ja harjotuksia

5x Clean pull + hang clean

Acc 4 rnds for quality
10 seated press behind the neck
12+12 DB bent over row
30s DB/KB OH hold (go heavy!)
3 high box jump

Abbssss emom!

Single Leg Glute Hip Thrust - Foot elevated on a bench: 3 x 10 each 1s hold at top. Rest 60s.
+
- 45 Degree Biphasic Hip Flexor Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

WOD
14 min AMRAP
3 squat cleans @80/55kg (or max 75% of 1rm)
6 bar facing burpees
28 double unders

Squat cleans should be mod challenging to do fast singles.
keep steady pace on bar facing burpees
Try to relax your shoulders and gain some "recovery on double unders for those deadlifts)
target is 7+ rounds.
1 round is 37 reps.

for time

1-10
Clean & Jerk
btw every set 3 push ups
@29/43
- goeal is to keep moving
- clean & jerk can be power & push
- focus on technique and flowing tng style

3min Du practice
2x
7 ring row
10 ab mat sit up
7 ring row

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EMOM 18
1) 30 DU's
2) 10 GHD sit up
3) 20m d ball carry

Get some reps in of gymnastic movements and start workout.

Workout
2 sets
For time
15/12 calories of Rowing
15 Kipping HSPU
12/9 calories of Rowing
12 Kipping HSPU
9/6 calories of Rowing
9 Kipping HSPU
rest 5 min
For time
9 c2b Pull ups / pull ups
9/6 calories of ski erg
12 c2b Pull ups / pull ups
12/9 calories of ski erg
15 c2b Pull ups / pull ups
15/12 calories of ski erg
rest 5 min

Score is total time of all "4 sets".

This is mix of cardio and gymnastic movements.
Simple and good work.
Keep Cardio FAST OR mod/fast depending your ability to
go for those kipping handstand push ups. Goal is to get HSPU
done in 1-2 set and same thing on c2b or pull ups

Ring Muscle up Practise
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)

15:00 steady pace / for quality
2 each Turkish Get-ups 24/16kg
10 Box Jump Step-downs 61/51cm
20/14 Cal Row