Ring skills

-Skin the cat
-turmariipunta
-pito kädet suorina
-linnunpesä

EMOM 10

1 squat clean+ 2 FS + jerk @ 75-80%

5 rounds:
100' Mixed DB carry (One DB overhead, one DB in the front rack), switch arms at 50'
50' DB walking lunge (DBs at sides)

DB Bench
Walking lunge
GHD
DB flies

4*8, rest as needed

*3 round for time *

100 DU
30 wall ball @10

TC 10'

E2MOM 8
3 Shoulder presses + 3 Push presses

For time

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1:
1.5x body weight deadlift
body weight bench press
3/4x body weight cleans

TC 30

20m front racked lunge walking with 2 db/kb's.

Pick medium weights so you can walk throught 20m without dropping weights and you are able to do it again in short time.

3 rounds
30 mt bear crawl 20-15-10 hang power clean to overhead press (40#/25#)

3 kierrosta
3 min askellus boxile
3 min soutu
3 min heiluatus /kevyt
3 min ak kävely
3 min lepo