15 cal row
15 wallballs

10 kierrosta ALL OUT for time
10 punnerrusta
10 DB thrusters 2x20kg
10 cal assault bike

Accessory Work
3-4 sets
10+10 birddogs @ 1 sec pause at reach
10+10 side plank dips @ 1 sec pause at top
20 deadbugs with straight leg
rest 1 min

Cool down
2-3 min light cardio
1+1 min leg across strech
2-3 min upper back smash with roller
2+2 min trapezius area with tennis/lacrosse ball

Bar Muscle Up training for 10-15 minutes

2x5 kip to swings (lantiota tanko kohti, "polvien noston" kautta) Yritä saada
fiilis et lantion ojennus nostattaa suo ylöspäin
2x5 turning with rings (jalat maassa, kyykystä kääntö dipin ala-asentoon + dippi)
3x3 Jumping Bar Muscle Up (ota box tangon alle, ja alkuu niin että leuka tangon
tasolla kun lähdet hakemaan tätä, hae liike niin et oot kädet suorana tangon alla
ja siitä hypyn kautta nopea kääntö tangon päälle "istumaan nousu"
Banded Bar Muscle ups 3x3-5 reps, rest 1-2 min bwn
JOS FIILIS ET VOIS LÄHTEÄ MUPPI NIIN TÄRÄYTÄ MENEMÄÄN!
Joilla menee jo bar muscle up niin teet swing, turn with rings, jump bar mu ja sit 3x3-5 repps of bar muscle ups.

5 rounds for time of

• Run 400 meters
• 1 legless rope climb, 15 ft.
• 3 rope climbs, 15 ft.

Warm up
3 rounds
10 cal bike or row
10 passthroughs

Then 2 rounds barbell warm up
5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squats
5 good mornings

With a partner complete
5km row or 10km bike
100 clean and jerks 135/95
100 burpees

• split work however you like. Both partners can be working at the same time
• Score is time it takes to complete all reps and row
• Sub 4km run ONLY if all rowers are taken

5x3 snatch pull

3 rounds for time

5 squat snatch @40kg
10 strict HSPU

Focus keeping your technique on the snatch.

1.) Tall jerk a.1)2×5 a.2)5×3
2.) Split jerk 6×3
3.) Power clean 5×3
4.) Push press 5×5
5.) Weighted push up 3×10

Snatch warm up

5x every 30s 6-10 burpee over bar

5x every 30s 7-10 front squat 50% max

4x every 30s max cal row rest 10s

4x every 30s 8-10 stoh 50% max

4x every 30s 6-8 wallball