EMOM x 16:00

Min 1: 30s Sumo Deadlift High Pull @ 35/25kg
Min 2: 30s Hang Power Snatch
Min 3: 30s Hand Release Push-ups
Min 4: 30s USA Kettlebell Swings @24/16kg

Goal: Everything should be light and able to be performed for 30s without stopping. Score = total reps.
Rx+: @42.5/30, heavier KB

Extra:
Low Angle Banded Facepull: 4 x 15-20. Rest 60s.

Ring Muscle up Practise
1-2 sets of each parts
Kipping on Rings / Bar x 10-15 reps (small kip, keep upperback tight and cont-
rol on that "swing"
Kip to swing x 3-5 reps
Hips to rings / bar x 2-3 reps
Turning with lower rings, feet on the ground starting at "squat/Laying back down position" x 3-5 reps
Kipping or strict ring dips x 3-5 reps (use band for help if need to)
Jumping RING MU (take box under the rings, rings should be about shoulder/head level) x 2-3 reps
Last part will be 2-3 sets of x - reps / attempts for Ring Mu (use about 15-20 mins for this)

How did it go?

Back squat 4 x 9

3 RFT
25/20 cal row/ 400m run
20 thrusters 95/65
15 TTB

*18:00 time cap

Strength:

15 mins to build up to a heavy arm over arm sled pull

Workout:

3 rounds

2 lengths arm over arm sled
100m sandbag carry
100m suitcase carry

AMRAP 15:
2 Rope Climbs 4m
:30 HS Hold
400m Skillmill Run

Finisher: Plank tabata

5 Rounds For Time:
500m Row
20 Sit Ups
20cal AB / Ski
40 DU

Painonnosto 27.3.21
1.) Muscle snatch No contact/hook grip + drop snatch 4 x 3+3
2.) Hang power snatch/above knee 5 x 3
3.) Snatch high pull 4 x 3
4.) Front squat 2,2,3,2,2,3
1/rep with double bounce

3 rounds for quality of:
1:00 Pull-up Bar Dead Hang
15 Barbell Bent Over Rows, pick load
20 Banded Lat Pull Downs
10 Banded Face Pulls