superset, 5x
5/5 one arm ring/TRX row w. KB front rack hold
8/8 alt. V-ups

slow eccentric pull up 8x1

AMRAP 6

8 Burpee to plate
8 GTOH w/plate 15/10kg

EMOM 8

1-3 Strict ring muscle ups

Intent. Work on your ring muscle up capacity by improving your strict muscle up strength. You can slow down the descent to build control and to get more out of each set (especially if doing 1 rep/minute).
Movement options. Seated muscle-up → Kipping ring muscle-up

12' EMOM
1: 5 deadlift @70/50kg, then AMRAP walking lunges
2: Rest

Score is total reps

Snatch high pull + squat snatch 2+1

3 sec pause at the bottom

Strength

4-5 Sets Of:

• 6 FS (1s pause bottom) (2 RIR) -rest 1min-
• 6 Glute Bridge (heavy DB tai tanko) -rest 2min-

Gymnastics

• Max reps T2B test *laita tulos

-rest 3min-

EMOM 6:

-''X'' T2B (yks pitkä setti)

Accessories

A) EMOM 16:

1) 10-15 Heavy KB Swing (32-40kg)
2) 30-45s Chinese Plank (link)
3) 20m Heavy Sled Push
4) Rest

B) Core Tabata (8x20s on/10s Off)

• Heel touches
• Flutter Kicks
• Leg raises
• Hollow Hold

*eli kaks kiekkaa tulee näitä.

A,
Back Squat Progression (Week 3)

1x5 @75% of training max (1 RM 90%)
1x3 @80%
1x1+ AMRAP @95%

Rest 1-2 mins btw sets

B, Strength:
3 Sets:
Single Leg Banded Hip Adduction x15-20
Single Leg Banded Hip Abduction x15-20

C, Barbell Workout:

AMRAP 10 MINS (Partner Wod-Relay Style)
4 Romanian Deadlift
5 Front Squat
6 Front Rack Reverse Lunges
- unbroken sets
- for quality

Nousevilla painoilla

Clean

A) EMOM 12-14:

• 1 Squat Clean (Build Up)

B) Clean Pull

-3x1 @110-120%

C) Lifting Metcon

3x3min on/2min off:

• 15 Cal BikeErg
• 25 GHD
• AMRAP: Squat Clean

1st round: 50kg
2nd: 60kg
3rd: 70kg

accessories

A) 3-4 Rounds:

• 20-30s Chin Over Bar Hold rest 45s
• 10 Ring Push Up + 30-45s Ring Plank Hold Rest 45s
• 10 Ring Face Pull

B) 3-4 Rounds For Quality:

• 20/20m KB Mixed Rack Front Carry
• 20/20m Heavy KB Suitcase Carry
• Free HS Hold (accumulate 45-60s)