15-10-5-10-15 Reps
Shoulder to overhead 35 kg
Back Squat 35 kg
Burpees over the bar

20 MIN EMOM

With 2 dumbbells

1,3,5,7...: 10 Step-ups (rack anyhow)
2,4,6,8...: 10 Power cleans

Hang Power Snatch - tech

A: triple jump x8
B: Power clean 5x3
C: DeadLift 5-5-5
D: Weighted pull ups 5x3
E: SA Seated rows 2set
F: Alternating DB biceps curls 1xDrop set

Front squat 4x8 reps

Buy-in : 1 round of the block

9-15-21 :
Pull up
Sit up
Push Jerk 30 kg
Sit up

Buy-out : 1 round of the block

Muscleup - progressiot

Jos ei saa MU:
-False grip roikunta
-Kippi + rengassoutu
-Kääntö jalat lattialla
-Kääntö toinen jalka boxilla
-Spottaukset

Jos saa:

-Harjoittele lattialla vauhti ilman false grippiä
-Kippi ilman falsegrippiä
-yritykset ilman falsegrippiä
-yritä 2 putkeen? Ensimmäinen falsegripillä, toinen ilman?
-Spottaukset

On a continuously running clock, 2 minutes of each for max reps of:

• Burpees
• Reverse burpees
• Double-unders
• Row (for calories)
• Squat
• 30-in. box jumps

20 minutes of SLIPS practice, before and after.

21 - 15 - 9
Of
Deadlift 125 kg
Burpee pull-up

Time cap 12 min

WOD

In a team of 3:

2 rounds for time:

150 kettlebell snatches 24/16kg
100 call row/ski
75 overhead lunges 24/16kg
50 synchro Burpees
25 bar muscle ups