In every 4min x 6 sets
30 DU/ 60SU
15 wall ball
6 burpee
3 wall walk

Score is the fastest round

Floor press 12x3

Muscle snatch 3rm

Alternate A1/A2

A1. 3 Sets, rest 2:00 before A2

6 Strict dip @ RPE 8
12 Strict press @ 68+% (RPE 8-9)
18+ Push-ups*

A2. 3 Sets, rest 2:00 before A1

6 Pendlay row @ RPE 8
12 Strict pull-ups @ RPE 8
18+ Ring rows**

Back squat 1 RM

Alternate B1 / B2

B1. Push press,rest 1:30 before B2
3 x 6 @ 75-80%
1 x 6+ @ 75-80%

B2. Strict chin up,rest 2:00 before B1
3 x 6 @ 75-80%
1 x 6+ @ 75-80%

– Do your first set @ or around 75%1RM push press/chin up, then build up within the percentage range if you can over the remaining sets
– The final set is 6 or more reps @ the same weight or heavier than your previous set
– Calculate B2 % based on your BW + your 1RM weight (e.g. you weight 80kg and did a 1RM chin/pull-up of 30kg, then you calculate from 80kg+30kg = 110kg)

Snatch
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM

Ring Muscle-up Drills / Capacity

1 – 2 rounds
3 Active/passive shoulder extensions (use a stick, each position 10-seconds)
5 Back support slide throughs
5 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 v-up snap

Aikaa vastaan:
22/30 cal Airbike (molemmat polkee samaan aikaan ja 2 pyörää on käytössä)
10+10m Kelkan työntö (Urheilija A)
10+10m Kelkan työntö (Urheilija B)
Aikaraja: 3 min

Skills

Metcon

For time
3 x 12/10 cal 12 Raakariveä
3x 12/10 cal 6 Etukyykkyä

45/60 kg