4 rounds for quality

10 DB row e/s AHAFA
18 KB pull Throughs (in a plank) AHAFA
10 DBL KB romanian split DL e/s 2x 17.5/12.5

140 min
Warm up + COS 20 min

1.Ring muscle up capacity
A. Drills

B. Every 90 s. for as long as possible (Max 10 rounds)
2 Ring muscle ups
- 10 x 2
- Rest 1 min after failed set, then

C. Every minute for max 10 min
1 Ring muscle up
- 10 x 1
- Total of 35 muscle ups

2.Snatch
A. Snatch technique primer:
Snatch drop
3x5 @ light weight

B. Snatch
1 RM

C. Segmented Snatch deadlift
3x5 @ 105-110% of B)
- 3x5x52.5 kg

3.Ring accessory
A. Parallel blocks alternating bottom of dip swings and support swings 5x3+3+3+3
- Not done

B. 3 sets:
Tough effort Top of Dip hold - 25 25 25 s.
Tough effort Bottom of Dip hold - 25 25 25 s.
- Rest 60 s. between sets

Back squat 10x5
+
Clean pull 4x2

For 32 min: 1 min ON / 1 min OFF

1) Power clean 35 kg
2) Wall ball 14 lbs
3) Box jump over
4) Assaultbike/ ski

Optional Swim Workout
Warm Up
PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja
SIT UIMAHALLIIN.
Ota 2x rento 50m puolen minsan tauko välissä ja sit varsinaiseen treeniin :
Workout
100m kick
1 min rest
100m swim
100m pull
1 min rest
100m kick
1 min rest
200 swim
100m pull
1 min rest
100m kick
1 min rest
300m swim
100m pull
then
2x50m cool down rento uinti
Total: 1400 meters.

Vala-allemeno 3 x 3, sopiva paino

Accumulate 3min of Hanging

For time in teams of 2:

100 alt. db snatch @18kg
100 shoulder press @25kg
100 front squat @40kg
100 deadlift @65kg

Deficit deadlift 3x7

Rope climb 6x1-2