10 Rounds , go every 60 to 90-seconds

1) Set of Ring muscle-ups
2) Set of Wall-facing handstand push-ups

• 5 rounds/movement, alternating

Accumulate EXCELLENT repetitions on each movement. Do a single (big) set each round. This can be done as alternating EMOM, E75s or E90s (depending on how much rest you need to keep the quality high). How big a set is repeatable for you?

Jog HR Zone 2-3

45 minutes.

3:00 on - 1:30 off x6 w/ partner, YGIG, divide anyhow - alt. btw a & b:
a) 30 double db bench press - 26/20 cal row - amrap db bench press
b) 30 DL - 26/20 cal other machine - amrap DL

Front squat 4 RM

Warm Up
2 rounds
1:30 cardio machine
4+4 lunge elbow to floor strech
4 Inchworms with push up
8 Scap Pull ups
12 Ring row
12 hollow rocks

Skill training
Kipping Pull Ups

WOD
2 sets:
9-6-3 reps of
Burpee Pull ups / 9 burpees + 9 banded strict pull ups or ring rows
18-12-6 reps of :
Box step ups with 1 db on shoulder
rest 3 min bwn rounds

Accessory
3 Sets:
10 single arm db bench press R/L
10 Suitcase Deadlifts R/L
10 Single Leg Calf Raises R/L
rest 1-2 min and repeat

A: Ring chin ups Supinated 3set
B: Ring pull ups pronated 3set
C: SA Kb rows 2set
D: DB Powell raises 2set
E: Alternating DB biceps curls 1xMax

EMOM8:
a) 6-15 WB
b) 6-15 power clean

Tavoite: työskentele 20-40s / kierros.

For quality
3 - 4 rounds
8 - 10 reps
1. Shoulder mobility with foam roller
2. Narrow grip overhead squat
3. 90 and 90 hip mobility
4. Cosack squat
5. Scapula push up or wall stand scapula push up
6. Banded push up
7. Pallof press
8. One leg sit up with kettlebell
9. Knee bend with jooga ball
10. Scapula rotation with Bosu ball and dumbbell

Every 4:00 for 6 rounds complete:
15-calorie ski erg
400-meter run

The goal of these efforts is to get at least 1 minute of rest between rounds. Reduce the calories and distance in order to complete each round in under 3 minutes. If you do not have a ski erg, modify the movement to 15 toes-to-bars.