5 sets:
5 Hip Thrust to Catch
- Rest as needed btw sets

• Measure the top of the rings to the top of your hip. Lie flat on the floor, shoot your hips up to the rings and catch (with your feet on the ground) in the bottom of the dip.

6 rounds for time:
• 5 Power Snatches 115/75#
• 5 Bar-Facing Burpees
• 5 Bar Muscle Ups
• 5 Burpees to Target (pull-up bar)
Goal: 15 min.

Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM

Engine

2 Sets of:

• 4min Row (PK)
• 3min Row (VK)
• 2min Row (Hard)
• 1min Rest

-rest 5min-

Into,

3 Sets Of:

5min AMRAP:

• 1km Ski
• AMRAP: BBJO

-rest 3min between-

Gymnastics

A) Skill Practice

• HSW Ramp (for 10-15min ish)

B) Bäk tu rMU Proge

EMOM 10:

• ''x'' rMU

Alota vaikka tää vko ihan 1-2 toistoo, keskity laatuun. Jos tuntuu hyvältä, niin tietysti enemmän

C) EMOM 12:

1: 20-30s Chin Over Rings Hold
2: 15-30s Ring Support Hold
3: 15-30s Ring Dip Hold
4: Rest

Metcon

EMOM 10:

1: 6-8 Strict Hspu + AMRAP: Power Snatch @42.5kg
2: Rest

-rest 5min-

EMOM 10:

1: 10 k.Hspu + AMRAP: Hang Power Snatch @42.5kg
2: Rest

Accessories

A) 4 Rounds For Quality:

• 15-20 Banded GHD Hip Ext.
• 45-60s SB Bearhug Hold

B) Optional 3-4 Rounds For Quality:

• 10-15 Ring Push Up + 30s Ring Plank Hold
• 10/10 DB Bench Press (alternating each rep, resting arm straight)

3x back squat OTM 10

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

4 kierrosta
- yhden käden heiluri x 4
- rive kyykky x 3
- thruster x 2
Tee kaikki liikkeet ensin toisella puolella, ennen käden vaihtoa. Kun molemmat puolet tehty = 1 kierros

AMRAP 10
- 2KB rive kyykky x 8
- burpee boksihyppy (-askellus) x 8

AMRAP 8
- vauhtipunnerrus x 6 (3+3)
- maljakyykky x 6
- linkkarivatsat x 6 ( tai tuck up vatsat)

A:
Skill Primer
Hang Muscle Snatch, BTN Strict Press & OHS
(5-8 sets x 2+2+2)

B:
Halted Snatch Deadlift, Hang Snatch & Snatch Balance
(8 sets x 1+2+2 / 60%-70% / 0:03 pause below knees)