HS practise, then

20 min EMOM - push/pull

5 strict pullups (one round chin-ups)
6-8 push-ups

Complete 5 rounds of the following:

• 5 pull ups

• 5 toes to bar

• don't let go off bar until round completed

Back squat 3 rep every 90s for 15 min
75%

Bent over barbell row 4x6 reps

5 x Hang power clean + hang clean

100 min
Warm up EMOM12

1.Own skill
A. RMU practice for 50 min
- Ring swings 3 x 5
- Hips to rings 8 x 1
- Jump turn 2 x 3
- MU w/false grip 1 x 10 reps

2.Conditioning
A. Alternating 10 min EMOM:
Even: 10 cal Row
Odd: 8 Alternating Pistols

-1min rest, into-

B. Alternating 10 min EMOM:
Even: 12 cal Bike
Odd: 6 Thrusters 25 kg

3 Rounds for time:

Hang Power Clean 135# X 15
Burpees X 15

90 min
Warm up EMOM12

1.Own skill
A. HSW practice for 10 min
- 9 x 2 m

2.JG PP 5.9.2018 (tuli myöhässä)
A. 10 rounds:
- 20% of your max rep wide grip strict pull-ups - 3 reps
- 20s rest
- 20% strict ring dips - 3 reps
- 40s rest

B. Positional Strength & Stability, 12 x EMOM:
- 20s chest to ring hold
- 20s ring support hold
- 20s bottom of dip hold
- 20s hollow + 20s arch

3.Strength
A. Speed deadlift 3x5 @ 60% - 70 kg

B. 3 sets:
10 Reverse snow angels
10 DB Bench press - 25 25 25 lbs
10 Bicep curl and press - 15 15 15 lbs
-Rest 2 min between sets-

4 rounds of:
60s (Weighted) plank hold
1 min Rest
max Toes to bar
1 min Rest

Front squat 5 x 3 reps