5min Row
Rest 2:00
4min Row
Rest 1:30
3min Row
Rest 1:00
2min Row
Rest :30
1min Row
- Start easy and increase pace each set, but don't over do it. Remember...DELOAD!
Score: Total meters

Toes-to-bar Capacity

10 sets of Toes-to-bars*

go every 40 to 60-seconds

** Aim for a # of repetitions/set that is repeatable across the 10 sets (e.g. 10 x 10) with the given rest (go every 40 to 60-seconds).*

1) 8 Thrusters @ 80-85% H5
2) 3 – 9* Ring muscle-ups
3) Rest

• Choose ring muscle-up reps so that you can fight to keep the same reps throughout the EMOM (the intent is for this to be a single, unbroken set each time).

Ring muscle-up -> Seated ring muscle-ups -> Seated Banded Ring Muscle-up

Shoulder Press ( Dead stop )

4 x 2 @ Heavy

Go every 30sec for 15min:
1. KB swings, 16kg
2. KB goblet squats
3. KB deadlifts
4. Mountain climbers
5. Rest

Find your 1RM thruster of the day

Find your 5RM thruster of the day

2rounds:
10-20s chin over bar hold
10-20s bottom of ring dip hold
10-20s hollow hold

3 rounds of:
8 Ring rows
8 Pushups
10 DB deadlifts
10 T2B
12 Arch rocks
12 Hollow rocks
Rest

Tee 1 lähestymissarja
Työsarjojen välissä n. 60-90s. lepo