8 x alkavalla 2 minuutilla
2 rinnalleveto + 2 työntö

Rakenna maltilliseen painoon, hyviin asentoihin keskittyen.

15 min Bar Muscle Up technique

then

EMOM 5
3-5 Bar MU

4 Rounds
20s Adduction bias side plank (R)
20s Adduction bias side plank (L)
rest 20s
20s Knee raise
20s V-up
rest 40s

7 x 2 snatch balance

5 rounds for time
40 heavy sandbag/ kb front rack carry
10 pull up/ c2b
8 burpees

Tc 12min

Aikaa vastaan:

32 Tuplaa/Sinkkua
30 Leukaa
30 Thrusteria 20/15kg
32 Tuplaa/Sinkkua
20 Leukaa
20 Thrusteria
32 Tuplaa/Sinkkua
10 Leukaa
10 Thrusteria

TC: 20min

4x8 reps, 1min rest between sets. Every set as heavy as possible (AHAP) but with perfect technique. Reduce weights between sets, if needed.

Shoulder Press

5-5-3-3-2-2-1

Go Every 2:30.

Score : Total Lifted Kilos

15min of RMU tech.
then
EMOM 6
3 Ring MU + 3 Ring dip

7 Rounds of
7 Thrusters 50/35kg
7 Pullups
35 Double Unders