Ring MU

A) EMOM 10

• ''x'' rMU

*tähtää yhteen toistoon enemmän, ku viime viikolla

B) Ring Strength

4 Rounds:

• 10 Leg raised Ring Row *rest 60s
• 8-12 Kipping Ring Dip *rest 60s
• 20-30s Chin Over Rings Hold *rest 60s

Press

Strict Press

A) Build to days heavy 3RM

B) 3x5 @80-85% from 3RM

Strength EMOM

EMOM 20:

• 50s Ski (VK)
• 8-10 Strict Pull Up
• 10-15 DB Bench Press

Accessory

3-4 Rounds For Quality:

• 20/20m KB Mixed Front Rack OH Carry
• 20/20m Heavy KB Suitcase Carry
• 10/10 KB SideBend

Increase weights and find heavy front squat
3RM +1RM

20 MIN AMRAP

with a semi-heavy dumbell

• 10 Burpees over dumbell
• 10 Alternating Ground to overhead

"The Unknown Soldier" - Sawolla

...on savua ja salamavaloja.

6 to 8-minute EMOM

Set of Wall-facing HSPUs*
GHD sit-ups for the remaining of minute

• Start each set with a wall walk

Score. Total reps on HSPU and GHD sit-ups

Engine

A) WU 3 Rounds:

• 3min Echo
• 2min Ski

B) EMOM 16 (45s on/15s Off)

1: Echo Bike
2: Double DB Hang Squat Clean Thruster
3: Lateral Burpees Over DB
4: Rest

rest 5min

C) EMOM 16 (45s On/15s Off)

1: Echo Bike
2: Devils Press
3: Box Jump w/step down
4: Rest

*DB's @35lbs

EMOM12 w/ single kb:
a) 6+8 + 6-8 staggered stance dl
b) 6-8 + 6-8 bent over row
c) 2-3 + 2-3 bottom up press
d) rest

-rest 2-

EMOM12 w/ single kb:
a) 6-8 + 6-8 s.a. russian kbs
b) 6-8 + 6-8 glute bridge chest press
c) 6-8 + 6-8 cross-body kbs
d) rest

For time

• 12/15-calorie row
• 10 push jerks

♀ 95-lb barbell
♂ 135-lb barbell

Back squat
10-9-8-7-6-5-4-3-2-1

-Gymnastics warm up

HOLDS and SKILLs 30s on 30s off x 5
1) L-sit (paralette/box)
2) DU/SU
3) TTB or single leg TTB
4) Wall facing shoulder taps/handstand walk
5) Chin up hold