Db push press 3x12, 3x5

5 Rounds:
7 Bar Muscle-Ups
7 Lateral Burpees over Bar
7 Power snatches 95/65
7 Lateral Burpees over Bar

• sub 7 dips + 7 pull-ups or ring rows for muscle ups

Basic Condition 30 min ( 3 rnds )

Row 4 min, easy
Echo 2 min Moderate
Bike 4 min easy

RMU
Wu:
Classic gym
2x5 ring push up
2x5 ring pull up
Core
Hollow arch to ring

Skill
RMU to knee 2x5
RMU to jump 2x5
Ring Kipping 4x5
RMU to help
RMU

Workout 00:00 ring pull up 3/5, 00:300 ring push up 3/5
5-10 rounds

Alkulämmittely ja mobility

Taitoa; leuat ja t2b

10min amrap
2 kierrosta juoksu
20s roikunta
2 kierrosta juoksu
20s lankku
2 kierrosta juoksu
Kaaripito

Loppuvenyttelyt

On the Minute x 10:
1 Power Snatch
1 Tempo Overhead Squat

Viikko 50 (kevennystä/väliviikko)
MAANANTAI
Warm Up
2 rounds
2:00 cardio (add speed during 2 min)
20 plate hops
10 GTOH with plate
10 Goblet hold thrusters
10 ring row
then barbell warm up 2 rounds
3 muscle snatch + 3 power snatch
rest 30-45 sec
3 muscle cleans + 3 clusters
rest 30-45 sec

Climb to light/moderate heavy power snatch weight, something like 50-60%
then

easy aerobic work 2-3rounds:

20cal c2bike
20cal ski
20cal row
20cal echo
200m run

10 bench press - 5 chin ups x 10 rounds. 90 s rest between rounds.
Completed in 24 min.

3 Rounds
A1 Stepping lunge with dumbbell x 8 side
A2 One leg kettlebell deadlift x8 side

Varat: 1-2