Mave pysäytyksellä polviin. Ykkösinä jokainen maasta nousevilla painoilla.
3/3/2/2/2/2

3 Rounds @ 2/1-2/1 RIR

8-12/side GHD biceps curls
8-12 Barbell skull crushers*
8-12 Lu raises

• Use an EZ curl bar if available

10'AMRAP
1-2-3...etc wall walk
3-6-9...etc KB swing @20/12kg

half kneeling KB bottom up press 3x5/5

hollow body + superman hold TABATA

deadlift 5x3, increasing weight, last set is rpe 7, 2'rest

6 rounds for time:
• 3 Power Cleans 135/95#
• 6 Front Squats 135/95#
• 3 Bar Muscle-ups
Goal: 6-7 min

Front Squat
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 80% of 1RM
• 5 reps at 85% of 1RM

Farmers walk

3 x 20m @ challenging weight, rest 2:00 between sets

Skill

A) for 10-15min:

• Practice HSW Ramp // HSW Course (piruette etc.)

B) EMOM 12:

1) 45s Ski Erg (VK)
2) 20-30 Double Crossover
3) HSW Ramp (one way only, switch every round)

Gymnastic Strength

A) Ring Strength

EMOM 9-12:

1) 20-30s Ring Dip Hold
2) 20-30s Ring Support Hold
3) 20-30s Chin Over Ring Hold

B) 3-4x For Quality:

• 1 Set Of Banded Pull Up (vihree kumppari, pitkä setti)
• 10-15 Lu Raise (2x Plate)
• ”X” Reps of s. Hspu + 20-30s Hs hold

C) Optional
3-4x For Quality:

• 10/10 DB Hammer Curl
• 1 Set of Ring Push Up
• 10/10 KB Gorilla Row

Tempausveto lantiolta+tempausveto 2-3+2-3
15,25,30,35

Tempaus lantiolta + tempaus pp 1+1
25,30,32

Tempaus
32,32,34,35,37,37

Vauhtipunnerrus tempausotteella+tempaus jerk+allepudotus 1+1+1
25,30,35,35

Rive+työntö 1+2
35,40

Ylöstyöntöjä räkistä kakkosia
40,45,45

Bmu-reeniä,hyppistä,leukoja kumppareilla (musta&violetti kumppari)