12' AMRAP
12 alt. DB snatch @20/12.5kg
9 box jump
6 ttb

banded external shoulder rotations 3x10/10

slow eccentric pull up w. external weight 8x1, 5-7sec down, 1' rest

EMOM 8-12

1) Ring muscle-ups
2) SkiErg @ very easy pace

Intent. Work on your ring muscle-up capacity. Aim for as many reps as you can on each minute. The SkiErg in the 2nd minute helps develop your upper body recovery capacity (this should be easy enough a pace that you feel like you’re recovering).
Movement options.
Ring MU → Seated ring muscle-ups

Find heaviest set of
12reps Hang power clean

10 sets of
3 Hang power clean

Bench press 5-2-2-2-12

5-6 sets:
1 Power Snatch + 1 Snatch Balance + 1 OHS
- Build by feel
- Rest as needed

1) Bar over Burpee
2) Power clean
3) Front squat
4) Push press
5) TTB
6) HSPU
7) Wallball
8) DB snatch
9) Pull-Up
10) Crossover
11) V-up
12) Devils Press

Liikkeet 1-5 syncrona
6-12 toinen tekee toinen lepää

RX
40/30 kg
DB 22,5/15kg

Lisää yksi liikesarja per kierros. Eka kierros Bob, 2 kierros Bob ja power clean ja niin edelleen.

3 sets:
8 Hip Thrusts
- By feel
- Rest as needed

Punnerrus (2min lepo)
5x20, ub

5kierrosta, 2min välein
12 ab wheel
6 c2b