-diffrent kipping pull-up drills.

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

Wodliiga parisi kanssa
TBA

Shoulder Press + Dumbbell Row

6 x ( 3 + 6 each hand )

Go Every 3:30

6 rounds for time:
12 DB Bench Presses 2x22,5/15kg
1 Rope Climbs 4m, start seated on the floor
12/10cal Ski
6 Strict Ring Dips
12 DB Bent Over Rows 2x22,5/15kg
- Rest 1min btw rounds

30 Clean & Jerk

AMRAP 8:
7 Pull-ups
7,5m Sandbag Bearhug Carry 60/40kg
10 Alt. DB Snatches 22,5/15kg
7,5m Sandbag Bearhug Carry

• Sandbag sub: KB Front Rack Carry 2x24kg

2-3 rounds:

10-15 GHD hip extension + 10-25s hold top of extension
10-15 ring row + 10-25s hold top of ring row
10-20 push up + 10-25s hs hold

Shoulder Press

4 x 3 @ Heavy

Six sets of 6