3x 30-60sec

AMRAP 12

12 Push press 50/35kg
12 Bar over Burpees
12 power clean 50/35kg
12 Bar over Burpees

For quality:

3-5 rounds

RX:
1-5 modified muscle ups
400 m run

Scaled:
max reps ring rows
max reps strict static dips
400 m run

Focus on your gymnastic strength! In muscle up, you can either jump or kip the muscle up. The modification is on the descend. Come down slowly. You can add holds on the bottom postion of the dip and on the top position of the pull. In ring row, keep your body position as horizontal as you can and maintain strict hollow body (no swinging with hip).

The run is for recovery, se use it for that!

You can aim to 3 to 5 rounds, work on your own level!

3 rounds for quality

4 KB squat snatch, left hand (24/16kg)
4 KB OHS, left hand
4 KB squat snatch, right hand
4 KB OHS, right hand
20 russian twists with the KB

TC 15 min

Amrap 10
30 DU
15 Thrusters
10 Kipping pull-up

L1: Kipping pull-up // 32,5kg / 25kg
L2: C2B // 42,5/ 30kg

-goal 3 + rds

8 rounds of 20 sec work / 20 sec off
KB swings or DB snatches
swich alt round so 4 times both movements.
Total time 7 minutes when you finish 8 round.

Supersarjat, hyvä suoritustekniikka ja rauhallinen tempo

4 kierrosta
3-6 käsilläseisontapunnerrus
6+6 1-käden kahvakuula vauhtipunnerrus, maltillinen paino
6-10 etunojapunnerrus
2min lepo

4 kierrosta
6+6 askelkyykky 1 kahvakuula eturäkissä etujalka korokkeen päällä
8+8 matkalaukku maastaveto
2min lepo

31 min AMRAP
15 t2b
3 raaka rive @ bw
19 seinäpalloa
88 tuplaa

1. 3 rounds 20 sec work + 20 sec rest of each:

-Single arm DB bent over row static hold left hand (you choose the weight)
-The same, right hand
-Weighted hollow hold
-Banded pull apart static hold

1. 3. rounds 20 sec work + 20 sec rest of each

-Tucked upside down hang on rings (trapezoid stretch)
-underhand grip dead hang
-bridge rocks / baby bridge

3x5. Kerro kommentteihin jos teit variaatioita.