MU Ring Row

4 sec in positions:
start, under, bottom of dip, top of dip
6 sec down

4 sets 3 reps 90 sec rest b/w
__
Accumulate 20 low ring MU's
OR
30 ring MU
for quality

32 x 20s. on, 10s. off


25 DU

15 Wall Balls

10 TTB
continue where you left off

4 Intervals, each for time, go every 7:00

60/45 (cal) Row
20 DB walking lunges @ 2 x 22.5/15kg
10 Handstand push-ups*

• Your choice: Wall-facing, deficit (3.5/2″), strict or kipping

Feel. These are intended as fast, hard intervals that you can repeat for 4 rounds. Your pacing should be a max sustainable effort for around 4:00-5:00 of work, which means only 2:00-3:00 rest between. Pick a tough but sustainable pace on the rower that you can maintain and still get right to work on the lunges.
Aim to keep the lunges unbroken each round before moving to the handstand push-ups. Choose an option for the handstand push-ups that is sufficiently challenging, but that still allows you to complete the work in 1-2 sets with only a short rest between the sets (if needed).
Choose from the movement options below if you don’t feel you are able to get sufficient rest to repeat your intensity.

Push press

Build to heavy set of 3 (H3) @ RPE 8 (86-90%)
+
2 x 4-6 @ 85-90%H3

Hang clean pull 5x4 reps

10x 5min eli 50min setti:
1min bike ergo
1min echobike
1min viivajuoksu
1min hiihto
1min lepo

Sykkeet ei saa nousta liian korkeelle vaan pyritään pitää sykkeet siellä 70% maksimisykkeestä.

500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck
2 rounds 5 reps each
- front squat
- good morning
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean

---

7x every 2 min

start with 65% and built up to a challenging weight
touch and go, do not let go of the bar

1 deadlift
1 clean
1 hang clean
1 jerk

For time

• 21-15-9 reps of Dumbbell burpee deadlifts, Box jump-overs

♀ 35-lb dumbbells/20-inch box
♂ 50-lb dumbbells/24-inch box

Intermediate option

• 21-15-9 reps of Dumbbell burpee deadlifts, Box jump-overs

♀ 20-lb dumbbells/20-inch box
♂ 35-lb dumbbells/24-inch box

Beginner option

• 15-12-9 reps of Dumbbell burpee deadlifts, Box step-overs

♀ 10-lb dumbbells/12-inch box
♂ 15-lb dumbbells/20-inch box

4x5min Rounds
15 Double KB power Clean and jerk (24/16)
15 Front Squats (24/16)

Max effort 15m(=1 rep) Shuttle sprints (7.5m one way)

*There is no rest, once the clock hits the next 5 mins you start the next round.



“OPEN 21.1” For Time TC 15'min

Treenaaja - Kuntoilija

1-3-6-9-15-21 Wall Walks / Half way Wall Walks
10-30-60-90-150-210 Double-Unders**
30-60-90-120-150-200 single unders