3 rounds for time

1000m run
3 rounds:
10 pushups
10 situps
10 squats
10 grund to overhead

Ring muscle up

E2MOM, 5 rounds
1-6 x Ring MU
10-15 wall ball

Gymnastics
30min

Beginners
Kipping & T2B

Intermediate
Kipping & butterfly technique.
Pullups & C2B

Advanced
RMu progressions

WOD
Partner AMRAP 6

Max reps:
Bar muscle ups
Partner rest in hand stand hold

Scale as needed

superset, 4x
5/5 push up pos. KB pull through
5/5 plank pos. KB seesaw

slow eccentric chin up 8x1, 5-8sec down, optionally w. weight

12min:
20m walking lunge
5 push up
20 air squat
5 plate floor press

E3:00 x5:
14 alt. Seated db press
:30 rest
10 ring row

For time

• 1-minute handstand hold
• 50 AbMat sit-ups
• 1-minute handstand hold
• 40 AbMat sit-ups
• 1-minute handstand hold
• 30 AbMat sit-ups
• 1-minute handstand hold
• 20 AbMat sit-ups
• 1-minute handstand hold
• 10 AbMat sit-ups

HEAVY WEEK 3/12

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WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

10× BAND FACE PULL

10× GORILLA SQUATS *wide stance

10× GORILLA SQUAT "JUMP" *kyykkää toinen käsi selän takana ja toinen edessä koskettaen lattiaa, nouse ylös kevyesti hypäten käyttäen jalkaterät vierekkäin, vaihda samalla käsien paikat toisin päin

5+5× GLADIATOR ALTERNATING DIG DEADLIFT *DB/PLATE - pidä kuorma kokoajan käsissä ja käytät ristikkäisen jalkaterän edessä koskettaen lattiaa

5+5+5×/side HIP OILING - 3 MOVEMENTS *1. istu lattialla lonkat 90/90 - paina kädellä etumaisen jalan polvi lattiaan ja kierrä toista lonkkaa auki. 2. istu lattialla jalat koukussa jalkapohjat lattiassa kädet tukee selän takana - kierrä yhtä jalkaa kerrallaan sisäkiertoon, vältä vihlovaa tunnetta. 3. Istu "aitajuoksiasentoon" kierrä koukku jalkaa auki, tehosta venytystä painamalla kädellä polvesta, palauta lattiaan ja toista

5× CRUNCH TO HIP LIFT OPPOSITE HAND TO FOOT *selin makuulla lattialla, nosta lantio ylös, alavatsan ja pakaran työllä, laske lantio alas ja tee vatsarutistus sekä vastakkaisen suoran jalan nosto koskettaen yläasennossa jalkaterää, toista toiselle puolen ja aloita liike alusta - lantion nosto jne..

20× SHOULDER TAP IN WALL HANDSTAND HOLD or
10× BEAR CRAWL HOLD with SHOULDER TAP karhun käynti asennossa polvet irti lattiasta, hartia kosketuksen aikana vältä lantion heijausliikettä

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video: GORILLA SQUATS

video: GLADIATOR ALTERNATING DIG DEADLIFT

video: HIP OILING - 3 MOVEMENTS

video: CRUNCH TO HIP LIFT OPPOSITE HAND TO FOOT

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snatch, Clean & jerk training : you can make your own barbell technique

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SNATCH PULL from ABOVE KNEE + SNATCH from ABOVE KNEE *use straps
2×2× 1+1@barbell, 1+1@up to 67-71%, sn-%, rest btw sets 2min

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BLOCK CLEAN HIGH PULL from POWER POSITION +
BLOCK POWER CLEAN from POWER POSITION + PUSH PRESS + PAUSE SPLIT JERK *3 sec pause in the split, split jerk to the other side on the next set
2× 1+2+2+1@barbell, 1+1+1+1@up to 64-70%, jerk-%, rest btw sets 2min

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BACK SQUAT narrow+normal+wide stance *slowly down and explosive up!
2+2+2@barbell, 2+2+2@50%, bs-%, rest btw sets 2-3min

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BACK SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@65%, 5@73%, 3×5@78%, 5+@78% 1-2 reps left, rest btw sets 2-3min

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RDL + BENCH PRESS *rdl sn-grip, *no shoes, *bench grip a relatively narrow grip and the elbows relatively close to the sides
3-4× 5+5@RPE9, 1 reps left, rest btw sets 2min

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video: RDL sn-grip

video: BENCH PRESS

For time:

21cal ski
21 box jump overs (high box) @75/60cm
15cal ski
15 burpee pull ups / burpee to target
9cal ski
9 bmu / devils press @2x22.5/15kg

Until 20, 30 or 40 reps

Set of Ring muscle-ups
800m Bike Erg

Intent. Work on your ring muscle-up capacity. Aim for a big (but not max) set each round, then recover while you’re biking. The bike should be at a fairly easy pace to allow you to recover in time for your next set. Aim to walk to the rings, jump up and go ( = work on your transitions). Keep chalk on the bike for a smoother transition.
Number of reps. Choose according to your ability, aim to be done in no more than 8 sets total.
Movement options.
Ring muscle-up → Seated ring muscle-ups