A1: Trap Bar Deadlift 1x5, 1x5, 1x3= 3 rep 95%
A2: Kettlebell (or Dumbbells) Jumping squats 1x3, 1x3, 1x3 (lightweight)
A3: Grips strength Pullups 1x maxreps, 1x maxreps, 1xmaxreps (stop 1 rep short of failure) (use cannonballs, fatgripz, towel, or rope)

BMU+ fel kelep forgás (vas közeli forgás, függésből támaszba)

Bemelegítés: klasszikus gimnasztika + core bordásfallal
váll mobilizáció és erősítés

Kelep forgás
könnyített helyzetben
boxról
segítséggel
lendületből
strict-be

Wod: 3/ pull up 4 / zsugor lábemelés bordásfalnál 5/ t2b
3 /lábemelés 4/ t2b 5/ pull up
3/ t2b 4 /pull up 5 /lábemelés

Rx: 3/4/590°pull up 4/5/3 nyújtott lábas lábemelés 5/3/4 t2b

Superkids:

PariWOD AMRAP 7 min

8 wallball, heitto parilta toiselle seinän kautta
10 katurakkia
5 + 5 varpaat tankoon

Ninjat:

PariWOD AMRAP 12

12 wallball, heitto parilta toiselle seinän kautta
16 burpeeta vuorotellen (8 / ninja)
20 varpaat tankoon: Vuorotellen 5+5+5+5

Max rep unbroken

Nybörjare: ring rows
- Atlet: Strict pull up x1/1
- Avancerad: strict pull up x10/7
- Tjurnacke: strict ring MU x1/1
- Ninja: Ring MU x10/5
- Avenger: legless ropeclimb x5

2-3 rounds

20-30sec Passive/Active Hang
5 Vertical Jump
5 Push-Up

Progression 1 to 15 reps of:
- Deadlift (60/40 Kgs).
- Chest to bar pull up.
- Squat Clean (40/25 Kgs).

AM: 60 min
3 min run/1 min walk
8.5 km, 7.08 min/km
HR 123/141

PM: 120 min
Warm up for 15 min

1.MU
A. Drills

B. EMOM: 1 MU x 7

C. E2MOM: 2 MU x 3

Total of 15 MU

2.Ring muscle up strength
A. False grip Top of Ring pull up hold
Accumulate 60s in 5-10s intervals

B. Ring Bottom of dip hold
Accumulate 60s in 10-15s intervals

C. Low ring leg assisted Muscle ups
Accumulate 15-20 reps > 10 reps

3.Floating snatch pull + Low hang snatch
Build to heavy 1+1 for the day

4.Pause Front squat
6x2 @ slightly heavier than last week
- 6 x 2 x 70 kg

C.
For time:
Row 2000 Meters
40 Burpees Over the Erg
20 Overhead Walking Lunges (175/115 lbs)

AM: 60 min
Aerobic work
4 x 15 min: bike, ski, row, bike
HR 127/150

PM: 130 min
Warm up + COS 20 min

*1.HSW *
- 10 m

2.Ring muscle up kipping tecnique
A.
- Drills
- MU 3x1 + 7x2

B.
- Max reps Kipping MU: 4-5 sets
- 6x3
- MU x 35

3.Jerk
A. Lifting technique primer
Push press + Split jerk
- 3x3+3 @ light weight

B. Push jerk + Split jerk
Heavy 1+1 for the day

C. Push jerk + Split jerk
3x1+1 @ 85% of today's max

4.Accessory
A. Half kneeling KB Windmills 3x10+10 - 1x10+10