The Ring Muscle Up

Practice:
-Low ring transitions
-Jumping Ring MU
-Negative MU (assisted)
-Rubberband swing
-Rings to hips
-Kipping Ring MU

Deadlift 3x6 AHAP

-3 sec lowering phase in every rep
-rest 90 sec between the sets

3 kierrosta
20 yleisliike
50 venäläinen kahvakuulaswingi, maltillinen paino

For time:

12-9-6

Toes to Bar
Burpees
Kettlebell Swing 32/24kg

Time Cap: 10 min.

At the Gym

1.
Gymnastics skills
Spend 10 minutes for handstand or handstand walk practice
Spend 10 minutes for kipping / kipping pull up / c2b practice

2.
Gymnastics conditioning
EMOM15
1. Handstand walk / Shoulder taps on handstand hold / plank
2. Double unders / Single unders
3. Pull ups / Kipping

2.
Accessories
3 x
10 Back flies
10 Lateral raises
10 Front raises
*Rest as needed

Anywhere

1.
Gymnastics skills
Spend 15 minutes for handstand or handstand walk practice
-kick ups to wall
-wall climb
-shoulder taps
-lateral back and forth steps

2.
Gymnastics conditioning
EMOM16
1. Handstand hold
2. Hollow rocks
3. Shoulder taps on handstand hold / plank
4. Burpees

2.
Accessories
3 x
10 Back flies
10 Lateral raises
10 Front raises
*Rest as needed

20min AMRAP
5 Pull-ups
8 Box over jumps
10 Kettlebell deadlift

EMOM 6

Hang Squat Snatch + Squat Snatch @ Light weight

*Keep barbell close and go fast under.

CrossFit Fundraiser 2.

For time:

100 double-unders 21 burpees
75 double-unders 15 burpees
50 double-unders 9 burpees

Time cap: 15 minutes

Scaled:

For time:
50 jumping jacks 15 burpees
35 jumping jacks 12 burpees
20 jumping jacks 9 burpees

Time cap: 15 minutes

https://games-assets.crossfit.com/CFG20%20SYLB%20Scorecard_Workout2_V3.pdf

AMRAP 9 (REPS)

4 Handstand Pushups
8 Burpees
4 Chest to bar Pull ups

Lunta tupaan ja paskaa lahkeeseen 🤗

For Time:

Row 2200/2000m
65 Toes to bar
12 Hang Squat Clean 85/60kg
100 DB step over box 24/20"
100 DB Thrusters
100 DB Snatch
65 pull ups

TC 30

DB 1x22,5/1x15kg