Ring Muscle-up Drills / Capacity

2 rounds

3 Active/passive shoulder extensions (use a stick, each position 10-seconds)
5 Back support slide throughs
5 Russian dips
10 to 20-sec Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
10 to 20-sec Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap

Suorin jaloin maastaveto korokkeelta.

. Freestanding handstand hold

Accumulate 1:00 – 2:00 on your hands*

• Give yourself no more than six (6) attempts to accumulate the time You can try doing the holds on parallettes if wanted

AMRAP 14 with Partner

5 burpees
15 Air Squats
12/9 Cal Row ( Damber 10/8)

IGYG

4 sets for time:
5 Power Snatches 43/30kg
4 Bar Facing Burpees
5 Power Snatches
8 Bar Facing Burpees
5 Power Snatches
4 Bar Facing Burpees
- Rest 1:1

4-5 rounds of, Row/Bike/Ski/Run:
Machine A, 2mins
Machine B, 2 mins
Rest 1min
- Active recovery pace on both machines.

Partner Workout:
4 sets:
300m Skillmill Run (together)
30/24cal Ski (split)
10 Bar Muscle-Ups (split)
- Rest 3min btw sets

AMRAP 12:
12/9cal AB
15 Push-ups
12 Thruster 20/15kg
9 Pull-ups

4 rounds
15 sync käsipainokyykky oik
15 sync käsipainotyöntö oik
10 toes to rings
15 sync käsipainokyykky vas
15 sync käsipainotyöntö vas
10 toes to rings

120 tangon yli burpeeta
+ parilla maastaveto pito omalla etukyykyn maksimilla 2/2024 lajista.