This workout is rather basic - run for 10 minutes, turn around and run the same route back.

• start every 2 minutes with 20 double unders
• you must return before the clock reaches 20 minutes for your score to count.

Score is distance run - note your time as a note

EMOM 21 min

10 TTB
10 DB PP 22,5/15 kg, alt
10 WB

three sets of maximum amount of Ring pull ups

120 min
Warm up EMOM12 + 18 m HSW

1.JG PP 3.10.2018
A. Ring Muscle-up Skill Work
Complete:
- 3 x 5 ring swings
- 3 x 5 rocking arch
- 5 x 1 hips to rings
- 3 x 10 floor assisted strict ring muscle-up
+ 3 x 1 MU as.
+ 2 x 1 MU
= 5 MU

B. 9 x EMOM:
- 12s top of false grip ring row hold
- 12s ring support hold
- 12s bottom of dip hold

C. BMU practice for 10 min
- 5 x 2 = 10 reps

2.Easy barbell gymnastics:
A. 5 sets:
2 Snatch high pulls + 2 Hang muscle snatch on toes + 2 Overhead squats
20 22.5 22.5 25 25 kg

3.Pause front squat
3 x 5 @ 50-60% @ tempo 13X1

A. Practice hs walk for 10 min

B. Perform 10 strict ring mu

Tavoite: suorittaa itselleen sopivalla tavalla. Esim box mu tai normaalina. Pyri tekemään mahdollisimman monta putkeen.

C. "Mary"

20min amrap:

5 hspu
10 pistols (alternating)
15 pull ups

D. 2 sets:
20 hollow rock
30 arch rock

15, 10, 5 reps of:
Bench Press @ 65% of 1 RM
Dips
Pull Ups

Front Squat

3 x 225
3 x 245
3 x 265
3 x 275
1 x 290 (PR)

Conditioning:
3 rounds

1 clean and jerk (225)
10 HSPU
15 GHD sit ups
20 DU

(9ish minutes. HSPU killed me as usual)

10 min amrap

Reps increases with 2 each round

• 2/4/6/8...... Front squats 80kg
• 2/4/6/8...... GHD Situps

PartnerWOD

4 ROunds of:
1000m Row
50 Wall Balls
30 GHD-Situps

Complete as many rounds as possible in 20 minutes of:

• 5 burpees
• 15-foot rope climb, 1 ascent
• 30 double-unders