Each for quality
rest 1:1 between sets
ROW 2400 m
ROW 100 m
ROW 100 m
ROW 100 m
ROW 150 m
ROW 150 m
ROW 150 m

For time

• 400-meter run
• 15 chest-to-wall handstand push-ups

3x10+10 Lonkankoukistaja
3x10+10 takareisi/pakara potku taakse kumppari tolppien välissä
3x10 takareidet w wallball

Gymnastics for quality
For 30min
Butterflies & muscle ups

ADVANCE
Bar & Ring muscle up

INTERMEDIATE
Butterfly pullups & C2B

BEGINNER
T2B & kipping pull-up

WOD
EMOM 8
YGIG

Preform each minute one max reps set of:

Odd: T2B
Even: pull-up, C2B or muscle ups

1 Ring MU = 4 reps
1 BMU = 3 reps
1 C2B = 2 reps
1 pull-up = 1 rep

HSPU
EMOM 6 min

5-12 reps deficit hspu

every 90 sec x 10

Power snatch into OHS + squat snatch

Catch high and ride it down. Pause 1 sec before going down. BB @~70%

EMOM 16
work for quality, 45s.
M1 HS walk
M2 muscle ups
M3 ghd sit up
M4 rest
pick reps so that you are able to perform clean reps

500m row/jog
3 rounds of
7 scap pull up
7 scap push up
20s. hollow hold
10 DB bench press

---

1x5 at 82% 1RM
2 min rest
1x3 at 85% 1RM
2 min rest
1x1 at 87% 1RM
4 min rest
1x5 at 85% 1RM
2 min rest
1x3 at 87% 1RM
2 min rest
1x1 at 90% 1RM

For Reps

16 x 20 on 10 off
20 SGL Arm Hang DB Clean and Jerk
15 Wall Balls
10 Burpees
-move on the 20s. clock, continue where you ended
@22.5/15 kg
@9/6 kg