150 min
Warm up EMOM12 + 14 m HSW
1.Own skill
A. Ring muscle up practice for 45 min
- 3 x 10 support swings
- 3 x 5 ring swings
- 3 x 1 hips to rings
- 3 x 3 turn with band
- MU as. 3 x 1
- MU 8 x 1 :)

2.JG PP part C 18.9.2018
A. 15 x E55s:
- 20s chest to ring hold
- 20s ring support hold
- 20s bottom of dip hold
- 20s hollow + 20s arch

3.Strength
A. Tempo Back Squat 8x2 @ 13X1
- Build to a tough double

4.Conditioning
A. ”Hentusen intervallit”
Every 4 minutes for 16 minutes (ALL OUT!) > 3 sets only
12 cal assault bike
15+15 m Sled push - 15 kg
Times: 0.51, 0.58, 1.23

"STRICT LYNNE"
5 Rounds:
Max Effort Bench Press Repetitions (Bodyweight)
Max Effort Strict Pull-Ups

Transition immediately into the strict pull-ups after the bench press. Rest 4:00 between rounds.

Two scores for today’s workout – across the five rounds, total bench press repetitions and total strict pull-ups.

Buy In: 20 Burpees

20 Goblet KB Lunges
20 Push Ups
20 Goblet KB Lunges
20 Sit Ups
20 Goblet KB Lunges
20 Push Ups
20 Goblet KB Lunges

Cash Out: 20 Burpees

RX: 24/16kg KB or 50/20 DB

Thruster Max 45-55-65-75-85 (PR)

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20 Calorie Row
30 Burpees
40 Ground to Overhead
50 Toes to Bar
100 foot Overhead Lunge
150 foot Run

500m row
3x
7 wall ball 12/9 to high target
4 plate dead bug e/s
7 Ring row, 2 s. hold at the top

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Back squat
4x7 70% of 1RM
90s. rest b/w sets

3 Rounds for time of:

15 OHS #95

15 Ring Dips

15 OH Calf raises #95

15 Situps

5 kierrosta EI aikaa vastaan:
250m row
21 KB tempaus
15 Leuka/C2B

EMOM 12
6 Hang Power Clean 30kg
6 Bar over Burbee

Split squat 8-6-6/vardera ben
Hip thrusters 3x10
Kosack squats 2x8

Bench press 3sec pause at bottom.
Tempo 33X1, rest as needed. Quality over weight.