EMOM 5

Ring Mu (choose reps & scaling)

Buy in 20 cal rows

3 rounds:
10 over box burpees
15 ring pull-ups
20 on-matt sit-up abs

Cash out 20 cal rows

Buy in 20 cal rows

3 rounds

10 over box burpees
15 ring pull-ups
20 sit up abs

Cash out 20 cal rows

A: practice HSPU negatives
4x5 @ 30A1

B: 10min amrap
10 Burpees
10 RKB swing
30 DU
5min rest
10min amrap:
10 Burpees
10 wall balls
20/15 cal row

Pause bench press 4-4-3

Kyykky 3x3x75%
Penkki 3x3x70%
Staattiset istumaannousut 5x5 (pito noin 45 asteeseen)

Takakyykky 8@78%, 6@83%, 4@88%, 2@93@, 8@83%

Työntö (edestä) 3 sek pito, 3@70%, 2@75%, 2@80%, 2x1@90%

Vapu 5@725, 3@78%, 2@83%, 2@88% (+2@90%)

Narrow grip Bench Press 20-15-10-5 reps. Add weight for each set.

5 rounds of :
1 power snatch
1 OHS
1 snatch balance
2 hang squat snatch

Backsquat 8,6,4 reps