Shoulder press

Penkin päällä tai selkä penkin reunalla.

For time:
21 back squat, 47 kg
21 strict pull-ups
15 front squat 47 kg
15 strict pull-up
9 overhead squat 47 kg
9 strict pull-up

Time cap: 15 min

AMRAP 6

10 kipping pull-ups
15 GHD situps

Rest 3 min

AMRAP 6

6 cal ski
3 wall walk

Front squat 4 RM

Every 3 min for 12 min do:
10 seated barbell strict press, pick load
20 banded good mornings
30 russian twists, pick load

Gymnastics skill

Strict ring muscle-up prep – 2 to 3 rounds

3 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
5 Back support slide throughs
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

For 12 minutes:
1 min ergo
12-15 good mornings with stick
12 stick pass throughs
10 wall squats
10 kip swings
20 s dead hang

Clean 1RM

1) Row
2) Cindy (full 2min)
3) Bike
4) Macho Man, I go, you go
5) Ski / Run
6) Power Snatch, I go you go