EMOM x 8

20s L-sit hold / 40s rest

Scale time if needed

Stopped by tight lower back, was aiming for 10k

130 min

1.Jacked gymnastics / skills
A. Ring MU
- Ring Swings (5 x 5)
- Ring Swings + Hips to Rings (5 x (2 + 1))
- MU 5 x 1
- MU from ground, jump to rings 3 x 1 :)
B. Accessory
- Box Assisted Strict Ring Muscle-up (5 x 5)
- Russian Dips (5 x 5)

2.Rehab
A. 2 rounds:
A1. Straight leg monster walk 15/s
A2. Vaakaliike 20/s
A3. Gmed. w/band 20/s
A4. Plank hold 60 s

3.Strength
A1. Hip thrust w/barbell, 12 reps
50 55 60 60
A2. GHD hip extension
4 x 12 reps

B1. Hamstring machine
4 x 10 x 7.5 kg
B2. Quads machine, 10 reps
30 32.5 32.5 35

Searching for PR

For time and quality:

50-40-30-20-10 Cal Row
20 KBS and 20 MedBall Cleans between rounds

Strength:

Hang Cleans - 3x85, 3x105, 3x125, 3x145, 3x155, 3x165

Metcon:

3 Rnds: 20 WBs (20lbs), 20 KBs (70lbs), 20 Burpees

Time - 14:28

Narrow grip bench press. Add weight each two sets. 6sets of 5reps.

Rest 1min.

Go heavy, Kill your triceps!

5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95/65)

Kyykky 3x2x50%
Penkki 3x2x50%
+niille, jotka eivät kisaa:
Etukyykky 5x10
Kapea penkki 5x10

For time:

A)
3x
800m Run
400m Walk

Straight into

B)
10-20-30-40-50-40-30-20-10 cal
- Row
- Ski-erg
- Assault bike