4 x 66kg, 3 x 74kg, 2 x 81kg, 1 x 88kg

Pudotus saksiin takaräkki
(tanko ei irtoa niskasta)
6x 3

25 min amrap ( With partner)
24 box jumps (24)
5 chest-to-bar pull-ps (each)
28 thruster
20 toes-to-bar
17 burpee

3 x 2

Warm-up
10min

Single Kettlebell snatch technique
E2MOM 10min
Find heavy weight of
3rep KB Clean & Jerk, L & R arm.

Gymnastics
20min
- Kipping pull-up
- Butterfly pull-up
- Kipping C2B
- Butterfly C2B

WOD
5 rounds of:
8 alt. KB C&J 16/24kg
5 C2B / Pull-ups

Rest 30sec between rounds

Ohs 7x3

AMRAP 30 with a partner:
Buy in: 10 rounds of Cindy (5/5)

Then,
With remaining time AMRAP:
400 Meter Row
30 Wallballs@9/6kg
20 Toes to Bar
10 Burpees over the rower
One person works. Split as desired.

Cindy:
5 pullup
10 Push up
15 air squat

Lepo 1-1,5min.

EMOM 8-12

1) Ring muscle-ups
2) SkiErg @ very easy pace

Intent. Work on your ring muscle-up capacity. Aim for as many reps as you can on each minute. The SkiErg in the 2nd minute helps develop your upper body recovery capacity (this should be easy enough a pace that you feel like you’re recovering).
Movement options.
Ring MU → Seated ring muscle-ups

LÄMMITTELY
2 kierrosta - 50s./liike
- cat cow
- nelinkontin käden avaus
- 90 / 90 kierrot + jalan nosto eteen
- vuorojaloin lantionnosto
- roikunta
- selän ojennus rullalla seinällä

VOIMA
3 x 6-8 etukyykky

AMRAP 12min
10 + 10 yhden käden tuettu kulmasoutu
10 lattiapunnerrus lantio ylhäällä
5 + 5 turkkilainen istumaannousu
5 +5 askelkyykky taakse polvennostolla