Ring MU

E2MOM, 5 rounds
1-3 Ring MU
20-30 air squats

For quality:
2 rounds of:
Choice Machine, 1 min- easy pace
10 L/10 R Single Leg Dumbbell Romanian Deadlifts
10 L/10 R Single Arm Dumbbell Sotts Press
5 Barbell Kang Squats, 45/35 lbs / 20/15 kg
-- then --
3 rounds of:
3 L/3 R World's Greatest Stretches
6-8 Med Ball Thoracic Extensions
3 Inchworms


-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

Barbell Cycling

EMOM 10 mins
1 Power Snatch
+
1 Full snatch
+
1 Overhead Squat
- No prescribed weight
- RPE 6

A:
Skill Primer
Power Position Snatch, BTN Strict Press & Pause OHS
(5-8 sets x 2+2+2)

B:
2 Position Pause Snatch
(5-8sets x 2 / 60%-70%)

*(0:03 Pause off the floor & below knees)

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

Bench press 5x10

100 kettlebell snatches for time 24kg/16kg

32 * Thrusters
32 * Deadlifts
32 * Box Jump
32 * Wall Ball
32 * Pull Ups
32 * Front Squats

Rx 50/30
(ball 9/6)

Complete as many reps as possible in 14 minutes of

• 60-calorie row
• 50 toes-to-bars
• 40 wall-ball shots
• 30 cleans
• 20 ring muscle-ups

♀ 14-lb ball to 9-foot target, 95 lb
♂ 20-lb ball to 10-foot target, 135 lb

3 Rounds For Time:
5 Strict Handstand Push-ups
10 Deficit Handstand Push-ups (3.5"/2")
15 Handstand Push-ups

Rest 1 Minute After Each Round.

4 kierrosta 1min/piste, kierroksen perään 1min tauko
A) Airbike
B) Wall ball
C) Skierg
D) Push-up
E) rest

Tavoite saada saman verran kaloreita/toistoja koka kierroksella