"competitior:

strict muscle up into muscle up eccentric(1-3 reps)

or

muscle up eccentric (5-10 reps) rest as needed in between

Fitness:

10 rounds

1 eccentric pull-up
1 eccentric ring dip

Circuit

Every 90 sec perform the reps on each station:

1,5-10 russian press ups (regular press-ups or eccentrics if not) russian dips if russian press-ups are easy
2, 10 box kips
3, rope pull arm over arm from standing but in a strict hinge attempt a min of solid pulls including time to run the rope GO HEAVY!!!!
4, back extensions on swiss ball 45sec
5, 6-8 acher pull-ups or 6-12 archer ring rows

3 rounds

A: Snatch 5x1@90-100%
B: Deadlift amrap @75%
C: Front squat 5x@75% 3x@85% 1x@95%
D: Nordic hamstring curls 5x5
E: Drop set leg extensions 3x10

2 Power clean + 1 hang squat celan
2 Push press + 1 Push Jerk
Front squat 5x3

For time
30-20-10
Ring Dip
Cal. Ski

Directly into...

AMRAP 8

12 Deadlift 110/70kg
6 HSPU

Time & Reps

10 kierrosta:
- 10 cal assault bike
- 11 cal SkiErg
- 12 cal Bike-erg
- 13 cal Row

For time:

80 cal row
80 KB swing 20kg
60 wall ball 14lbs

Every 2 min 3 hang power clean 35kg

For time
50 DL
50 jump over bar
50 hang power clean
50 jump over bar
50 front squat
50 jump over bar
50 STOH

50/35 kg
TC: 25 min

• 5 x 5 (70%)
• 3 x 3 (75%)
• 2 x 1 (80%)

3 Giant Sets:
100 Meter Overhead Kettlebell Carry
10 Inverted Barbell Rows
50 Band Pull-Aparts
Rest 1 Minute Between Sets.

Part 1

3 Rounds:
12 Power Cleans (135/95)
12 Chest to Bar Pull-ups
12 Push Jerks (135/95)
12 Toes to Bar

• directly into part 2 -

Part 2

12 Minutes:
Build to a Heavy Power Clean

• directly into part 2 -

Part 3

For Time:
50' Back Rack Walking Lunge (135/95)
9 ring Muscle-ups
50' Front Rack Walking Lunge (135/95)
9 ring Muscle-ups
50' Overhead Walking Lunge (135/95)
9 ring Muscle-ups