A.
Row/Ab/Run 2min.

2 rds:
9 Air squat
7 Ring row
5 Push up

Row/Ab/Run 1min.

2 rds:
5 Deadlift
5 Hang muacle clean
5 Front squat
5 Shoulder press

2-3 rds:
3-5 Power cleans + push jerk
1-2 Rope climbs

Mobility...
- Lunge complex
- Shoulder/Chest/Lats

B.
Practice Handstand walk (15min.)

C.
For time:
(Teams of 3)

60 Clean and Jerks (60/40kg)
400m Team run
12 Rope Climbs
400m Team run
100 Barbell-Facing Burpees
400m Team run
12 Rope Climbs
400m Team run
60 Clean and Jerks (60/40kg)

Perform 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of Handstand Pushups.

If you want, you can combine with a ladder of another movement and perform the HSPU between sets

3 rounds For time

300 m run
9 polven nosto
9 etunojapunnerrus

Pystypunnerrustekniikka

Vauhtipunnerrustekniikka / 3 x 5 vauhtipunnerrusta

10-20-30-40-50-40-30-20-10 dubs unbroken
2-4-6-8-10-8-6-4-2 Kipping HSPU’s

• 10 Interval of:
Row 2:00 @ 85-90% MHR
1:00 rest each interval

• For Time:
Strict Ring Muscle Ups
7/5 reps unbroken
5/3 reps unbroken
3/1 reps unbroken
3:00 rest
7/5 reps unbroken
5/3 reps unbroken
3/1 reps unbroken
Modula il recupero tra ogni sets in maniera tale da poter completare il set successive unbroken.
Scala eventualmente il numero di reps da fare unbroken ad ogni sets
Se non ti entrano gli Strict Ring Muscle Ups lavora con:
Strict Ring Pull Ups in False-grip o Strict C2B Pull Ups
9/7reps unbroken
7/5 reps unbroken
5/3 reps unbroken
3:00 rest
9/7reps unbroken
7/5 reps unbroken
5/3 reps unbroken

3 Rounds of:
21 Hang Squat Snatches
500 mtr row/0.8 miles Air bike

2000m row

12-10-8-6-4

Syncro thrusters
Syncro t2b
Syncro burpee

2000m row

10-20-30-40-50-40-30-20-10 unbroken dubs
2-4-6-8-10-8-6-4-2. DB Up Downs with dB single hang pull thrusters