15 minutes amrap:
20/15 cal ergo
20 DB push ups
20 DB box step ups
20 pull ups

Gymnastics

1) rMU

A) Every ''X'' Until 20 rMU Completed

*Valitse vaikka E2MOM ja teet aina 3 tai jothain.

B) Ring Strength
4 Rounds For Quality:

1) 10 Kipping Ring Dip + 10-20s Ring Support Hold
-r.30s-
2) 20-30s Ring Dip Hold
*Rest as needed between rounds

Gymnastic Engine
(@70% Effort)

Every 2.5 min x 9 sets alt. between 1, 2 and 3:
1: 10 Cal Row + 5-10 bMU
2: 10 Cal Row + 15m HSW (7.5m+7.5m UB With Turn)
3: 10 Cal Row + 15 T2B

*Keskittyminen liikkeen taloudellisuuteen ja tekniikkaan.

Accessories

A) 3x Superset:

• 10/10 DB 1-Arm Bench Press
• 5-6 Strict Chin Up + 15-20s Chin Over Bar Hold

B) 3x Superset:

• 10-15 Lu Raise
• 10-15 Muscle Snatch (High Hang)

*Muscle Snatchissa älä hae jaloista yhtään voimaa. Ihan suoralta kropalta pelkällä yläkropan voimalla taitto. Ota tarvittaes vaikka 10kg tanko

3 rounds of:
15 AMSU
10 Hollow rocks
Rest

3 rounds of:
10 Ab-wheels
5 Strict T2B
Rest

Leuka emom 10
2-3 leukaa (kuminauhalla tai ilman)

Amrap 30 min
2 Wall Walk/käsilläkävely
6 Dippi
6 Jalkojen nosto/T2B
10 etuheilautus
10 kyykky

Snatch
• 5 reps at 65%
• 3 reps at 75%
• 1+ reps at 85% of 1RM

800 m run
20 pull ups
50 m farmer carry (KB 2 x 24/32kg)
40 kcal echo bike
50 m sandbag walking lunge (20/30kg)
400 m run
30 box over burpees

E2mom 14min
Hang high pull
Hang power clean x2
Clean x2

8 min AMRAP:
• 8 Dumbbell Thrusters 50/35#
• 8 Burpee Box Jump Overs 24/20”
Goal: complete 5 rounds.

CLEAN

Warm up:
3 min Row
20sec easy
20sec moderate
20sec hard

Shoulder / front rack mobility

Barbell warmup (10min)

Emom 6min @30-45% (C&J 1RM)
2 Muscle clean
2 Power clean
2 Front squat

E2mom 12min @ 50-65%
1 Power clean
1 Front squat
1 Hang Squat clean

E2mom 26min @70%->
1 Clean

On singles, aim to receive the bar as high as possible and to transition from power clean directly into squat clean, as the weight increases.

Every 90 sec for 12 min:
• 1 Power Clean
• 1 Push Jerk
• 1 Hang Squat Clean
• 1 Split Jerk
Perform one complex in 90 seconds, rest in remaining time, for 8 rounds. Recommended percentages: 50%, 55%, 60%, 65%, 70%, 75%, 80%, 85% of 1RM Push Jerk.