Ring Muscle up practice 15 mins
- false grip
- body positions
- ring pull up
- turnover (feet on floor )

Tempaus 2RM

Rive Mave + Rive taskuilta + Rive 5 x (1+1+1)x75%

Tempaus veto, puolesta reidestä 5x3x103%

Takakyykky 1x3x80%, 1x85%, 1x3x80%, 1x88%, 1x3x80%, 1x91%

Voimatempaus 5x3, keskiraskas

Ring push up 4x12

Basic Endurance 50 min

Ski/Bike/Row/Run

A/ EMOM 10'
1- 5-7 strict HSPU
2- 10 Burpee Box Jump

B/ 5 rounds of AMRAP 2':
30 DU
10 T2B
AMRAP Squat Clean
-2 mins rest-
Weight/ round
@40/30kg ;50/35kg ; 60/40kg ; 70/45kg ; 80/50kg
Scale up or down as need. Last weight is you 90% max Sqt clean!

Power clean 5x2
Push press 5x2
CNJ 5x1

EMOM ×16'
Odd- 7M/65W Cal Bike
Even- 12 alternating dumbbell snatch 22.5/15

A.) Snatch Waves

Wave 1
3 reps @70-75%
2 reps @75-80%
1 rep @80-85%

Wave 2
3 reps @75-80%
2 reps @80-85%
1 rep @85-90%

B.) Gymnastics EMOM 9
10 Alternating DB squat snatch (5/5)
10 C2B
8 kipping ring dips

20-22.5 // 15kgs

C.) Ergo Conditioning week 2
3 rounds
2,5 min bike erg meters
1 min rest
2,5 min row erg meters
1 min rest

-goal of the workout is pacing, so you have to hold ave/500m & ave/1000m pretty close to same in every round. Reset the monitor on every round.
-bike rpm ~85-100
-rowing strokes 23-27 s/min

For time:
20-15-10-5 reps of
Deadlifts
Front squats

Push press 5x3