EMOM 15 min

15-35" Ring Support
20-40" Ring Bottom Hold
20"L+20"R, Single Arm Plank Hold

For Time
21-15-9

DL @70% BW
Pull up

EMOM 16
1min: 7x Ring MU kääntö, kumi perseen alle, 2 viimeistä dipillä ylös
2min: 4 ring mu kip UB, isoja kippejä

EMOM 10
1min: 6x ring dip
2min: 30 DU`s

Strength
10 min OTM
Push ups 3 – 10 reps, you can use rubber

Metcon
5 min AMRAP 1
5 x Wall ball
10 x box jump/ step

5 min AMRAP 2
5 x KB shoulder press (rx 12 kg/ 8 kg)
10 x ring row

5 min AMRAP 3

10 m walking lunge
10 x burpee

9 Sets of 2 Tempo Repetitions
5 Seconds Down, 3 Second Pause in Bottom, Stand.

Set #1 – 53% 1RM Front Squat
Set #2 – 58% 1RM Front Squat
Set #3 – 63% 1RM Front Squat
Set #4 – 53% 1RM Front Squat
Set #5 – 58% 1RM Front Squat
Set #6 – 66% 1RM Front Squat
Set #7 – 53% 1RM Front Squat
Set #8 – 58% 1RM Front Squat
Set #9 – 69% 1RM Front Squat

Hang Power Snatch
5 Sets of 3
Set #1 – 3 Reps @ 63%
Set #2 – 3 Reps @ 66%
Set #3 – 3 Reps @ 69%
Set #4 – 3 Reps @ 72%
Set #5 – 3 Reps @ 75%

Skill #1 – Flat-Footed Snatch High Pull
5 Sets of 3, Light Load

Skill #2 – Muscle Snatch
4 Sets of 3, Light to Moderate Load

Skill #3 – Snatch Grip Push Jerk
3 Sets of 3, Moderate Load (from rack)

10x3 90%

5X5
Kettlebells hanging on a bar with rubber bands
* Focus on stability

EMOM x 12:
Odd Minutes – 40 Double-Unders
Even Minutes – 12/9 Calorie Assault Bike