Until 20, 30 or 40 reps

Set of Ring muscle-ups
800m Bike Erg

Intent. Work on your ring muscle-up capacity. Aim for a big (but not max) set each round, then recover while you’re biking. The bike should be at a fairly easy pace to allow you to recover in time for your next set. Aim to walk to the rings, jump up and go ( = work on your transitions). Keep chalk on the bike for a smoother transition.
Number of reps. Choose according to your ability, aim to be done in no more than 8 sets total.
Movement options.
Ring muscle-up → Seated ring muscle-ups

Barbell Prep (empty barbell)

5 – 3 – 1 of each:
Hang muscle snatch
Behind the neck snatch grip press
Overhead squat
Hang power snatch
Snatch balance
hang (squat) snatch

Deadlift

E3MOM X9:

• Set 1-3: 3 Reps @85%
• 4-6: 2 Reps @90%
• 7-9: 1 Rep @95%

Strength

A) 3x Superset Of:

• 8/8 DB Bent Over Row
• 10-15 Banded Face Pull

B) 3x Superset Of:

• 10-15 DB PullOver
• 15/15 DB Bicep Curl

C) 3x Superset Of:

• 10-15 DB Lateral delt raises
• 15/15 Single arm banded cross body tricep extensions

Core

4 Rounds:

• 3-5 Dragon Flag *rest 45s
• 10 Ab-wheel Rollout (Polviltaan) *rest 45s
• 20-30 Russian Twist (w/plate) *rest 45s

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Back squat pyramid 2 - 4 - 6 - 8 - 10 - 8 - 6 - 4 - 2
2 min rest between sets

Emom32 = 4rds:

1: 40m farmers carry
2: 12 mountain climbers
3: 12 plate gtoh
4: rest
5: 6 plate thruster
6: mb/wb to shoulder
7: 6 cal echo
8: rest

"FRANkenstein"

For Time:

• 9 Thruster
• 21 Pull Up
• 15 Thruster
• 15 C2B
• 21 Thruster
• 9 Bar MU

Time Cap: 8min
Tie Break: Time after thrusters

♂ Barbell 50kg (40+: 40kg)
♀ Barbell 35kg (40+: 30kg)

3x9' AMRAP, 2' rest
3 up & down on stairs
30 DU / 60 SU
300m row
10 dbl DB hang power clean

5 sets:
3 Power Cleans
- Build by feel
- Rest 2min btw sets

Power Snatch

3 Sets Of:
3 DnG Power Snatch @75%

*rest 90s between sets
Into,

3 Sets Of:
2 DnG Power Snatch @75-80%

*rest 90s between sets
Into,

3-5 Sets Of:
1 Power Snatch @85+%

*rest 90s between sets

Front Squat
3x2 @80-85%
3x1 @90%+

*Snadisti enemmän painoo ku viime viikolla ykkösiin.
*rest 3min between

Intervals

E4MOM X4-5:

• 12/10/8/8/8 Cal Echo Sprint (ekalla kiekalla 12, tokalla 10, lopuilla 8)
• 3 SB Clean + 20m SB Bearhug Carry @50kg

Optional Accessory

3-4 Rounds For Quality:

• 8/8 Bulgarian Split Squat (2x DB)
• 15-20 Banded GHD Hip Ext.

*rest 2-3min between rounds