1 x niin monta leukaa kun menee, pieni kippi hyväksyttävä

125 min

1.WL
Clean - 8-12 x 1-2 @ 65 % + 1 RM
- 2 x 47.5-60
- 1 x 62.5-67.5

2.Strength
- Back squat
4x6x65
- Trap bar DL
- Leg press
- Hip thrust
3x12x60
- Rear kick
- Hamstrings
- Abduction

”Bell”
3 Rounds for Time
21 Deadlifts (83/61 kg)
15 Pull-Ups
9 Front Squats

Normal warm up

Then 2 rounds
10 beat swings
10 ring rows
10 box step ups

Partner WOD:
20 Strict pull-ups
50 Kipping pull-ups
80 Box jumps (30"/24")
110cal / 85cal bike
80 Box Jumps
50 Kipping pull ups
20 strict pull ups

Emom 25
1. 7 rengastanko power clean (50-60 kg)
2. 15 askelkyykky KB eturäkissä
3. 10 Burpee box over
4. 5-10 Rattorin renkaan kääntelyä
5. Lepoo

** 25, 30, 35 or 40 Ring muscle-ups in big sets**

– Each time you break: SkiErg @ pace that allows the arms to recover THEN when you feel ready go for the next set (your ski can be 1:00 – 1:30 for example).

Ring muscle-up → Seated ring muscle-ups

A: 8min emom: 3x plyo push ups
B: Snatch balance 3-3-3-3-3
C: 5rft
15cal renegade bike
10 Thrusters @20kg
5 push ups
20m farmers carry @30kg dbs

5-4-3-2-1-2-3-4-5
Ring dips
1-2-3-4-5-4-3-2-1
Pull ups

Conditioning:
6 rounds for time of:
10 x Wall balls @9/6kg
10m x Dumbell Bear crawl@22,5/15kg
10 x Toes to Bar
10 x Push Jerks @22,5/15kg
10 x Kipping Handstand Push-Ups

Timecap: 30 mins

1. 20 cal row
2. Round of macho man
3. Round of cindy
4. Rest