...on whiteboard

Gymnastics
Ring muscle up progressions.

WOD
In 5min
Accumulate 3min of dead hang

Squat clean + low hang squat clean + jerk
6-8 x 1+1+1

A) Bench press (~15 minutes)
Build up to a 1RM / heavy single for the day
- Start around 60% 1RM
- Sets: 5,4,3,2,1,1,1,1
- rest as needed between sets

B) 3 sets of:
20 (10/10) alt. DB see saw press
Max rep unbroken ring rows (feet elevated)
- rest 2:00 between sets

C) 3 sets of:
8-10/side alt. DB hammer curls
15-20 banded tricep push-down

1:30min välein

FOR TIME:

2 rounds:

25 GHD-sit-up
10 medball to shoulder @50kg
5 rope climb

Rest 1 min between the rounds

Rest 5 min

2 rounds:

5 rope climb
10 medball to shoulder @50kg
25 GHD-sit-up

60 min bike erg
Syke välillä 115-140
Asetukset
1-4 10 min
4-5 10 min
5-6 10 min
7-10 5 min nostoilla
6-5 10 min
4-3 10 min
2-1 5 min

AMRAP12
Run for max distance
*Every 3min, including 0:00: 15 Pull-ups / Jumping

Rest 4 min

AMRAP12
Bike erg for max distance
*Every 3min: 20 Alt. DB Hang Snatch

Rest 4 min

AMRAP12
Row for max distance
*3min: 30 Air squats

Alternate C1 / C2

C1. Standing KB press – 2 x 8-10 @ RPE 7 (3 RIR), deload, Rest 1:00 before C2

C2. Meadows row – 2 x 8-10/side @ RPE 7 (3 RIR), deload, Rest 2:00 before C1

1) E2:30 x5:
6-6-5-5-3 takakyykky
Max määrä leuka*
*kumppari/jalka-avusteinen/renkaissa

2) 12min omaan tahtiin:
10 takakyykky @50-60% ykkös-osiosta
6+6 kulmasoutu @lintukoira
600m fillari/ 400m soutu