3 rounds:
2min work/1min rest

2min run (juoksulaite)
1min rest
2min rope climb (voi kokeilla legless)
1min rest
2min box jump overs
1min rest
2min bike
1min rest

• kivaa mukavaa tekemistä

2-3sets:

15-30s chin over bar
15-30s bottom of ring dip
15-30s hs hold

rest as needed between movements

Hip + spine mobility

3rnds for quality
8/8 hip CARs
5/5 frog pos. foot raises
8/8 dead bug

5 rnds:
5/5 windshield vipers (hanging or lying on back)
8/8 KB teapot
10 superman (slow&controlled)

Front squat, Rest 3:00-4:00 b/t sets

6 @ 74-78% (2-3 RIR)
4 @ 78-82% (2-3 RIR)
2 @ 82-86% (2-3 RIR)

For time

• 20 lateral burpees over the dumbbell
• 20 alternating dumbbell hang clean-to-overheads
• 200-meter row

Ring muscle-ups

AMRAP 2

if you cannot yet do ring muscle-ups, but are close, you can make some attempts today in the 2-minute window OR simply take note that this is something you’ll need to work on.

Hang clean below knee + split jerk 3x2+2

*each rep of sets should begin from a dead stop and the full jerk rack position.
*the heels will rise at least slightly even with the heaviest weights if the leg drive is adequate.

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@40%, 5@50%, 5@60%, pp-%, rest btw sets 2min

*each rep of sets should begin from a dead stop and the full jerk rack position.
*the heels will rise at least slightly even with the heaviest weights if the leg drive is adequate.

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@40%, 5@50%, 5@60%, pp-%, rest btw sets 2-3min

Clean + front squat 3x1