4 Rounds (12 min total):
Min 1: 1 Round of Strict Cindy;
- 5 Pullups
- 10 Pushups
- 15 Squats
Min 2: 15/12 Calorie Row
Min 3: Max Clean and Jerks (61 kg/43 kg)

Ranteet (hspu)

Maastaveto

4 Rounds:
Min 1: 1 Round of Strict Cindy
Min 2: 15/12 Calorie Row
Min 3: Max Clean and Jerks (135/95#)

1. 50 DU
2. 10 DB Snatch (22,5/15kg)
3. 10 Cal Ski/Row/AB
4. 10 Burbees
5. 10-15 HSPU

1min rest between sets

Dumbell Burpees to shoulder press - 10 reps
High Knee Skip ropes - 200
5 Sets for time

6 rounds for time of:
Run 400 metres
Row 20/15 calories

Rest exactly 2 minutes between each round. Record your total time excluding the last rest period.

Tempausvetoja 7x2

130 min
Warm up EMOM14 + 18 m HSW
1.Gymnastics: Ring MU Practice for 60 min
A. Technique drills
- Kipping drills w/ towel between feet
- Hips to rings
- Turn with band
B. Ring muscle up
- Total of 20 attempts, 13 x 1 muscle up + 7 fails

2.Strength
A. Front squat 3x3@ 77%, tempo 05X1
- 3 High box squat jumps (boxihyppy kyykyn kautta) after sets
- Rest as needed
77 % = 67.5 kg, scaled to 65 kg

B. 3 sets of:
15-20s Bottom of Dip hold
30+30s One legged GHD Back ext hold
8 Strict chest to rings (false grip)

40% x 5
50% x 5
60% x 5

(Deload week)