AMRAP 15 mins

• 10 wall-ball shots
• 10 toes-to-bars
• 10 box jumps *Step down from the box.

♀ 14-lb ball to 9-foot target, 20 inches
♂ 20-lb ball to 10-foot target, 24 inches

4x2min AMRAP, 1min rest
between rounds:

1-2-3-4-5-6...etc
Ring MU
10-20-30-40-50-60...etc
DU

RPE 4

Target: Increasing reps for the
whole workout (1+10, 2+20,
etc…) Work for 2 minutes and
rest for 1 min. On each new
round continue where you left off
on the last round.

Tailoring Options:
Ring MU→ Bar MU→ Jumping
Ring MU/Bar MU→ C2B
DU→ Single unders

Viikko 1

5x10

EMOM15
8 pullups
15 situp
5+5 box step ups

Samoilla painoilla

Push press 4x6 reps

Every 5:00 x 4 rounds

200m Swim

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)

Accessory:

2 rounds:
12 landmine rotations with split jump
20 side plank crunches, R
20 side plank crunches, L

A. Lämpö
3-4x (kevyt)
3 vetoa
3 voimatempaus taskulta
3 valakyykky
3 shots press

B. Työsarja 1
5x 1+1
Tempaus riipusta polven alta

C. Työsarja 2
5x 1+1+1
Veto
Raaka tempaus
Valakyykky

D. Vedot (raskas)
3x3