A,
Tempo Front Squat 5-4-3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 secs down and regular up.

B,
For time:
12 Ring Muscle-ups
21 Echo Bike Calories
9 Ring Muscle-ups
15 Echo Bike Calories
6 Ring Muscle-ups
9 Echo Bike Calories

Goal
Sub 10 mins

C,
ATYTs 3x10

Rest as needed between sets.

Back squat, Rest 3:00 between work sets

Build to heavy 5 (H5) @ RPE 8 (82-86%)
+
2 x 5 @ 85-90%H5

-6-8 K2E
-10 DB Z-press
-1min sorenson hold
-1min chinese plank
-10 DB scull crushers

*rest between rnds

-6 HSPU
-2 rope climbs
-20 DU
*rest as needed between movements and rounds.

5 rounds consistency:
800 m run or bike 2000/1600 m
30 KB swings 24/16 kg
20 hand release push ups
2 min rest

AMRAP 12

10/7 Calories Row
10 Kettlebell Swing
200m Run

Voima
E3MOM, 4rds, As super set
DB Hip thrust 10-12
Vatsarutistus 10-20s

WOD
12-10-8-6-4-2
WB clean
Ergo cal

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Clean and jerk (Snakes n Ladders)

10 x 1 @ 80+% go every 2:00-3:00 between sets

– Do your first lift @ 80%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 80%(V)–>83%(V)–>86%(X)–>81%…)

Muscle snatch

Build to 1RM

– Two things NEED to happen for a good muscle snatch: 1) Continued acceleration of the barbell, 2) You have to finish the pull.