Ring muscle up

E2MOM, 5 rounds
1-6 x Ring MU
10-15 wall ball

superset, 4x
5/5 push up pos. KB pull through
5/5 plank pos. KB seesaw

slow eccentric chin up 8x1, 5-8sec down, optionally w. weight

LÄMMITTELY
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VOIMA
4 x 6-8/puoli kyykky käyntiasennossa
4 x 6-8/puoli tuulimylly

EMOM 12
5-8 kcal pyörä
5-8 kcal soutu
5-8 kcal hiihto
Lepo

Front squat

Build to Heavy 2 (H2) @ RPE 7 (3 RIR)

12min:
20m walking lunge
5 push up
20 air squat
5 plate floor press

3 Rounds @ 2/1-2/1 RIR

8-12 Incline DB curls
10-15 Inverted skull crushers
8-12/side DB External rotations

Niinkuin kirjoissa kirjoitettu

E3:00 x5:
14 alt. Seated db press
:30 rest
10 ring row

Front Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

A)
Waving power snatch
3x EMOM 5 mins
1 Power snatch
Min 1 @70%
Min 2 @75%
Min 3 @80%
Min 4 @85%
Min 5 @90%
Repeat it 3 times and jump back to 70% after each Emom!

B,
3 min ON / 90” OFF x 4 sets
5 bar facing burpee
10 OHS @43/30kg
20 double under