2 Rounds:
1) 5 Wall facing hspu
2) 5-10 Tempo ring row (3sec.
Hold chest to rings, 3sec.
descent)

2 Rounds:
1) 5-10 strict ring dip
2) 10 Tempo banded lat.
pulldown
(3sec. Eccentric phase)

RPE 3 to 4, rest as needed
Tailoring options:
Wall facing hspu → slow
negatives → feet on box hspu
Ring dip → push up

10min keskivartaloa
20+20s sivulankku
10-20 puolilinkkari pallon kanssa
20s olkapään taputukset lankussa

A,
Clean & Jerk 1x1

Use the heaviest weight you can for the set.

Find your 1RM for the day.

B,
For time:
30 Clean & Jerks@61/43kg
40 Box Jump Overs @60/50cm
15 Clean & Jerks
20 Box Jump Overs

Goal: sub 15 mins

Compare to 2021.03.24

C,
3 rounds for quality of:
5 L/5 R Plate Wraps, pick load
Banded Plank Hold, 20 secs
10 ATYTs
Wall Plank, 20 secs

Banded Plank Hold- hands on band

A) Warm-up

3 Rounds of:
15/12 Calories erg or 1:00 min.
10+10 Cossack squats
6+6 1-Arm OHS
4 Inch Worms

3 x 10 Hanging weight OHS

B) OHS

5 sets of 5 OHS with small pause at bottom. Build up to a heavyish weight.

C) Snatch triples

5 sets of 3 snatches @ 60-70%

D) Core

3 Rounds of:
1:00 min plank
15+15m Suitcase carry
2:30 min send-off

6x5 min cardio of choice, 1 min rest between.

Row, ski, bike, run or

5AMRAP: 10 knees down push-ups, 10 empty barbell presses, 10 empty barbell squats, 10 empty barbell bent over rows

Back squat 3 x 8

Mobility

10 Power snatch (w/ db: 22.5/15kg)
3 Ring Muscle-ups

• Ohjeistus:
• Käsipainon tulisi olla sellainen, että kykenet pääasiassa tekemään sarjat aina putkeen.
• Skaalaa tarvittaessa Ring MU toistoja 2:een tai 1:een.
• Voit myös vaihtaa liikkeen Bar MU:hun tai C2B + Push up complexiin.

WOD
4rds
12x goblet squat
rest 60s
7+7 one leg hip thrust
rest 60s
+
plank tabata

For Time:
45 Wall Balls
30 Toes to Bar
15 Box Jumps
30 Wall Balls
20 Toes to Bar
10 Burpee Box Jumps
15 Wall Balls
10 Toes to Bar
5 Burpee Box Jumps