Ring dips
5-5-5-5-5-4
rest as needed
use bands or weights

4 rounds for quality

10 box step ups 2x 22.5/15kg
7 ring row
5 ring push ups

Opetellaan askelkyykyn tekniikkaa
Tehdään 3 sarjaa - 10 askelkyykkyä per jalka
Lepää sarjojen välissä n. 1 min

ABS: 3 sets of
15 AMSU
10 Ab-wheels
5 Strict T2B
Rest

BACK: 3 sets of
15 Arch rocks
10 Ring rows
5 heavy KB DL
Rest

4 sets of:
6 Shoulder presses
6 Toes to rings
Rest

Deadlift

Build to heavy H10 @ RPE 10 / 0 RIR (68-78%1RM)

4 Intervals

A1. 4-minute AMRAP

40/32 (cal) Echo Bike
+
AMRAP in the remaining time
9 Power snatches @ 35/25kg
3 Bar muscle-ups

A2. 4-minute AMRAP

30/24 (cal) Row
+
AMRAP in the remaining time
9 Thrusters @ 35/25kg (75/55lbs)
3 Ring muscle-ups

Rest 2-minutes b/t intervals

Ring/Bar muscle-up → Reduce reps (2 reps) → Chest-to-bar/regular pull-ups (6 reps)

These are intended as fast, hard intervals that are still sustainable for the 4-minutes and can be repeated with 2-minutes of rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
Find a tough, but sustainable pace for the buy-in to each interval that still allows you to get right to work on the AMRAP and keep rest and transition to a minimum. Aim to keep each movement unbroken as much as possible.
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.

Paused back squat*

Build to a heavy single (H1) @ RPE 8.5 / 1-2 RIR

** 2-second pause at the bottom of the squat*

KUVAUKSET MYÖHEMMIN LAJEISTA

Snatch

7 to 10 x 1 @ 70+%, go every 60-seconds