7PM:

3x3 tng snatch.

Then do 10 singles with that weight.

Total 105min

3 sets of:
Row 200m
10 wall ball
10 box jump
5 pull up

Skillwork: BMU practice for 15 min, 6 sets, best yellow band

A.
Every minute, on the minute, for 8 minutes:
Pause Front Squat x 1 reps @ 24X1
Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.

B.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
Working on perfect mechanics at all phases in the lift.

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ same load used last Monday

D.
For max reps:
2 Minutes of Box Step-Overs with Barbell (115/75 lbs) = 35 kg > skaalattu 30 kg, 20" box
Result: 21 reps
(box height should be between 16″-20″ for most people – if you’re shorter, go on the low end, if you’re taller, the higher end of the range)
4 Minutes of Strict Pull-Ups
Result: 31 reps, alternating grip

E. 500m row

FRONT SQUAT / SINGLE-ARM RING ROW SUPERSET*

A1) Front Squat:
4 x 8-10

A2) Single-Arm Ring Row:
4 x 8-10

Use a heavy load (or degree of difficulty for the Ring Row) for the rep range that allows you to move with perfect form, heavier than last week. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Front Squats, followed by a set of Ring Rows, heavier than last week. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 7 of 8

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20 Minutes or 5 Rounds:
3-6 Strict Pull-Ups
12e Single-Arm Kettlebell Swings
20 Second L-Sit

Use assistance or add weight to the Pull-Ups as appropriate. The Kettelbell Swings should be heavy for 12 reps. Scale the L-Sits to Tucks or Half-Tucks as appropriate, or accumulate 20 seconds in a few sets.

Post work to comments.

Handstand

WU: classic gimnasztika +core
3 rounds
5 push up
5 pull up
5 walk climb

2*10" 90° handstand
2*10" back handstand
2*10" front handstand
2*10" 75° handstand
3 rounds
30" handstand
1' rest

2*8 press to handstand
handstand up skill

Maastavetotekniikkaa

5 x 10

Mikko Aronpääs handwriting

12min amrap:

• 20 c2b
• 20 wall ball (20lbs)
• 20 box jumps (60cm)

Then rest 1 minute

30 MU for time (rings)

Score is the time for MUs

Superkids

20 vauhtipunnerrusta
20 burpeeta
20 leukaa
20 abmat situps

Joka välissä tee 20 naruhyppyä

Ninjat

30 vauhtipunnerrusta
30 burpeeta
30 leukaa
30 abmat situps

Joka välissä tee 30 naruhyppyä

Väliin jäänyt harjoitus

3 Sets NFT
15sec Single Arm Wall Facing Handstand Hold/arm
15sec Single Arm Active Hang
5m Tall Plank Theraband Lateral Walk
10 Ring Mountain Climbers/leg