Ring MU skills

E2MOM, 5rounds
1-5 Ring MU
10-20 DB snatch alt.

Deadlift 10-10-8-8 reps

5 rounds for time:
6 Sandbag Over Shoulders 60/40kg
20m Dual KB Front Rack Carry 24/16kg
3 Wall Walks
20m Dual KB Front Rack Carry 24/16kg

Double tabata

A) Bicycle hold + leg raise R
B) Bicycle hold +leg raise L

Rest 1min

A) Dead bug
B) Plank

50mm tangolla, remmeillä jos/kun tarpeen.

4 trys 1rpm power clean

4x1 power clean

HR Zone 1-2 in Ergos ( AMRAP you can go faster )

20 Minutes Ski
AMRAP 5
"Cindy"
20 Minutes Row
AMRAP 5
"Mary"
20 Minutes Bike
AMRAP 5
"Karen"
10 Minutes Any Machine

Single-arm KB Skill Medley

10 – 8 – 6 – 4

Dual KB hang clean & shoulder to overhead
Steps/side Single arm KB overhead walking lunge
Dual KB hang snatch
Steps/side single arm KB overhead squat

Rest as needed between movements/rounds

KB weight(s). Pick a weight for each movement that allows you to move well; you can go heavier each round as the reps go down.

Part A).
Skill Primer
Pause Muscle Clean & Press from Split Position
(5-8 sets x 2+3)

Part B).
Low Hang Clean, Pause Clean & Split Jerk
(8 sets x 1+1+1 / 55%-70%)

A) Skill
Kipping pull up, kipping chest to bar pull up

B) Strength
4 sets, alternate between movements every 90 sec.
8/6 strict chin ups
8/6 strict ring dips
(Options: weighted, bodyweight, slow eccentric, feet assisted)

C) Accessory/Core
3 rounds
30 sec. ON / 30 sec. OFF
single arm KB front rack carry R
single arm KB front rack carry L
plank/ring body saw