40 min EMOM:
1. Skierg 8-12 cal
2. AssaultBike / EchoBike 8-12 cal
3. Row 8-12 cal
4. Target Burpee 8-12

4 kierrosta
- yhden käden heiluri x 4
- rive kyykky x 3
- thruster x 2
Tee kaikki liikkeet ensin toisella puolella, ennen käden vaihtoa. Kun molemmat puolet tehty = 1 kierros

AMRAP 10
- 2KB rive kyykky x 8
- burpee boksihyppy (-askellus) x 8

AMRAP 8
- vauhtipunnerrus x 6 (3+3)
- maljakyykky x 6
- linkkarivatsat x 6 ( tai tuck up vatsat)

For time

• 3 ring muscle-ups
• 8 thrusters (♀ 75 lb, ♂ 115 lb)
• 17-calorie row

Embrace the challenge.

Stimulus and Strategy
This Hero workout is a triplet where athletes can attempt to move at a consistent pace throughout the duration of the workout. The load on the thruster and the ring muscle-ups are intended to be completed unbroken. Row at a pace that allows for some recovery to allow for adequate performance on the remaining movement. Since this is a Hero workout, athletes can attempt it as prescribed even if the intended stimulus is not met.

Resources

• The Kipping Ring Muscle-Up
• The Thruster
• Rowing Technique Tips
• Jumping Ring Muscle-Up
• Low-Ring Muscle-Up Transition

LÄMMITTELY
omalla paikalla 2 kierrosta - 45s./liike
• Rangan rullaus - kyykky - rullaus ylös
• Ristikkäinen tuulimylly
• Ylivienti kepillä
• Liskovenytys
• Pöytänosto - eteentaivutus
• 90/90 jalan tuonti eteen ja taakse
• Lantionnosto + kepin vienti pään yli

PAIKKAHARJOITTELU
Tehdään a ja b liikkeet parin kanssa vuorotellen. Lepo pisteiden vaihdon välissä.
2 kierrosta per piste - työ 40s./ vaihto 20s.
Piste 1
a) hiihto
b) soutu
Piste 2
a) goblet squat
b) lankussa olkapää kosketukset
Piste 3
a) vipunostot selinmakuulla
b) vuorikiipeilijä
Piste 4
a) korokkeelle/boksille nousu
b) gorillasoutu

For time

• 6 rounds of
  • 8 box step-overs
  • 12 single-arm dumbbell snatches
  • 48 double-unders

♀ 35-lb dumbbell and a 20-inch box
♂ 50-lb dumbbell and a 20-inch box

Every 2:00 x 16 (alt A-B-C-D / 4 each/ 32 mins)
A: 20/17 cal Machine
B: 2 rounds DB “DT” @2x10/15 (SC: 1 round)
C: 300 m Run
D: 2 rounds “Cindy” (SC: 1 round)

DT: 12 DL + 9 Hang Power Clean + 6 Push Press
CINDY: 5 Pull Up + 10 Push Up + 15 Air Squat

Back rack reverse lunge
5 x every 3min
5+5 Back rack reverse lunge

-15-25 DU/ 35s practice

High hang squat snatch 4x2

No contact, no-feet snatch

5 to 7 x 3 @ 50+%1RM snatch,

– This is intended as a technical drill to improve your snatch: 1) upright extension, 2) staying over the bar, 3) aggressive pull under the bar. Only go as heavy as good execution allows. Start counting the working sets from a weight that “feels like work” to keep the form.
– Drop the bar between each rep, reset and go