Strict Toes-to-bar 5x5-8reps

A.
Deadlift:
*Set 1 – 5 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90+%
Rest 3 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.

3-5 x 3 reps. Herättelyt kyykkyjen perään.

I go You go
AMRAP 24

4 Burpees
4 Power Clean 60/40kg
4 STOH 60/40kg

10 min AMRAP

5+5 cossack squats

5 strict pull ups

15 hollow rocks

Otm 30 (20sec on/40sec off per liike)
min1 hspu´s
min2 pull ups/c2b
min3 ring/bar mu/ring dip
min4 double unders
eli kiertona läpi 6 kierrosta yht.

1. OHS (10s. pause): 5x1 (climbing)
2. Snatch balance: 4x1 (climbing)
3. High hang squat snatch: 3x1 (climbing)

(Climbing = add weights in every sets)

otm 15 : Power snatch @ 50-90% (5x1 75-90%)

5 x 40 m Sled Sprint, rest as needed. Light sled, full speed.

A.
Three sets of:
Deadlift x 6-8 reps

B.
In teams of two, 10 rounds:

1. 200 meter row
2. Dumbbell Ground to Overhead x 10 reps
3. Burpee x 10 reps

Alternate task!