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WU
tabata
good morning
sit up
+
3rds
4+4 KB/DB hang snatch

Warm up(10)
3rds
20 heels to rear
10 pik n grass
5 over/under

WRK(24)
WRK 3:00 REST 1:00 x6
12 dumbbell power clean(chose weight)
12 burpees
24 alternating sit up

Finisher
50 tucks
1:00 hamstring stretch

6 x tempaus riipusta + tempaus maasta + valakyykky, 70 %

REST DAY

stretching
pullup ladder
6-5-4-3-2-1

AMRAP 9

15 KB Thrusters 2 x 24/2x16kg
10 Push ups
5 pull ups

30 rounds for time

3 Burpees
2 power Cleans @60/45
1 ring MU

-rest 5min-

20 Rounds for time

3 Burpee box jumps
2 Thrusters @ 45/30kg
1 strict hspu

• rest 5 min-

10 rounds for time

3 box jumps
2 Snatches @ 60/45kg
1 BMU

EMOM 8

1-3 Strict ring muscle ups

Intent. Work on your ring muscle up capacity by improving your strict muscle up strength. You can slow down the descent to build control and to get more out of each set (especially if doing 1 rep/minute).
Movement options. Seated muscle-up → Kipping ring muscle-up → Continue to work on the drills from the prep part

A: Clean pull + Hang power clean + squat clean
B: Split jerk behind the neck + Split jerk
C: Emom 7’: Snatch @65-75%