3-4rounds:

15-25s chin over rings hold
15-25s L-hang on rings
15-25s ring support

5 rounds for time:
10 burpee box jump overs
15 ghd sit ups / 20 abmat sit ups
5 power clean + jerk @70/45
- rest 2min between rounds

• mieti cleani paino niin, että saa olla raskas mutta pystyt tekeen viis toistoo drop&go hyvällä tahdilla

5 rounds for time:

12/9 cal SkiErg
6+6 db snatches

VG7A

Voima
E3MOM, 4 rounds
6-10 ring row
- haastava kulma

WOD
3 rounds 40s work/20s rest
ski
KB swing
bike
slam ball
row

4 sets:
10 Incline Bench DB Chest Flies
- Rest 1:00-1:30 btw sets

Barbell Cycling Skill

3 Sets @ increase load each set (start w/ empty barbell)
3 Snatch pulls
3 Hang muscle snatches
3 Behind the neck snatch grip push presses
3 Hang power snatches
3 Overhead squats
3 Power snatches
3 Snatch balances

20min of:
Zone 2 Monostructural Work

2-3sets:

10-15 banded tricep
10+10 Db seated press
10-15 cyclist squat

Shoulder Press

5 x 5 ~75%. Across same weight

Go Every 2:30

-3s pause at the receiving position
-2min rest