For Time

120 min

1.Skill
A. Ring MU practice for 30 min
- Progressions

2.Strength
A. Back squat – Build to a heavy set of 3 (H3) for the day in a 20-minute window

3.Strength / Conditioning - own
A. EMOM for 24 min, 4 rounds:
1) Strict ring dip x 8 reps
2) KB walking lunges x 12 reps, 2 x 16 kg
3) Strict pull up x 8 reps + 10 hollow rock
4) KB thrusters x 8 reps, 2 x 12 kg
5) 6 cal AB
6) GHD hip extension x 10 reps

HR 161/180

Not for time
3rds
10+10 suitcase deadlift 32/24kg
30 GHDSU
15 back extension

120 min

1.Skill
A. BMU practice for 40 min
- Progressions
- Bar muscle up 10 x 1 rep
B. HSW practice for 15 min

2.Strength
A. Alt for 3 rounds:
A1. Hip thrust
12*50 10*55 10*60 10*65
A2. Shoulder press - 4 @ AHAFA
27.5 29 30 30

B. Alt for 4 rounds:
B1. Back rack walking lunge - 8/side @ AHAFA
45 50 52.5 52.5
B2. Single leg donkey kicks 8/side
B3. Monster walks right + left 15 + 15 steps

Front squats 5-1-10-1-15-1
75 on 5-10-15 and 125 on singles

Metcon:
5 Rounds:
5 Overhead Squats (75#)
10 Toe 2 Bar
15 Bar Facing Burpees
20 Double Unders

On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts
Set #2 - 1 Deadlift
Set #3 - 3 Deadlifts
Set #4 - 1 Deadlift
Set #5 - 3 Deadlifts
Set #6 - 1 Deadlift

Aim is to build on last week's percentages.

Ring Dips
Renegade Row (53)
Pistols (Tire)
5 X 5

60w/30r x 5 rounds
KB Snatches (switch 30 second mark)
Burpees (Did box jumps because the open WOD #1 on Saturday)

Total 75min
A. WU 700m row, 20 KB snatch 10kg, 5+5 push ups, mobility
B. Strength
1. Shoulder press 3 max
2. Regular dips 4x6
3. Ylätalja 4x12x40kg
4. Narrow bench press 4x12
5. Kahvakuulapunnerrus 4x12x6kg
6. Hauiskääntö käsipainolla 2x12x8kg 1x12x6kg

90 min
A. Walking for 60 min
110/137
B. Mobility work for 30 min