Back squat 3 RM, then 3x3 @ 90%

AMRAP 1:30:
12 Bar-Facing Burpees
Max Ring Muscle-Ups

Rest 1:30

AMRAP 1:30:
9 Bar-Facing Burpees
Max Ring Muscle-Ups

Rest 1:30

AMRAP 1:30:
6 Bar-Facing Burpees
Max Ring Muscle-Ups

Rest 1:30

AMRAP 1:30
12 Bar-Facing Burpees
Max Bar Muscle-Ups

Rest 1:30

AMRAP 1:30
9 Bar-Facing Burpees
Max Bar Muscle-Ups

Rest 1:30

AMRAP 1:30
6 Bar-Facing Burpees
Max Bar Muscle-Ups

• Ohjeistus:
• Suorita ensin aina yleisliikkeet, jonka jälkeen loppuaika tehdään Ring/Bar Muscle uppeja.
• Ensimmäiset 3 kierrosta renkaissa, loput 3 tangossa.
• Mikäli et tee Muscle uppeja, voit tehdä ensin 3 kierrosta rinta tankoon leuanvetoja (C2B) ja viimeiset 3 kierrosta perus kippi leukoja.
• Voit myös tehdä ensin bar MU ja sitten C2B.

1a) Sumo Deadlift w/(2-0-X-0) tempo - 3 x 5

*Build up to a heavy set of 5. These are not touch and go reps. You will take 2 seconds to lower the bar down each rep, just like the previous cycle of Deadlifts, but will start from a dead stop on the ground each repetition.

1b) Hip Flexor Mobility x 5/side b/t sets of Deadlifts

. . . REST 2-3 MINUTES B/T SETS. . .

*The Sumo Deadlift is simply a wide-stance Deadlift. This will probably feel awkward to a lot of people, but the benefit from performing these for a 4-week cycle is gaining more external (outward) rotation in our hips and creating stability there due to the wider stance. You will recruit muscle fibers that are not used to firing which will, in turn, result in healthier, stronger hips and a better conventional stance Deadlift down the road. Don't worry if you don't pull as much weight from the Sumo position. Just have fun doing a different Deadlift variation for a few weeks.

High knees
Butt kick
Shuffle swings
Toy soldier
Toe touches
Sampson stretch

WOD
10-20rds
3x push up
8x lunge
10x jumping jack

Weighted chin up 3x5 reps, add weight each round. Start with medium weight. (inside 10 minutes)

Treeni
HS skill wod 20 min
10m Hs walk
15 Pull up

20/15 cal Bike/ echo bike

Rest 2 min

Hiki
Wod
12 min amrap
5 Pull up
10 Wall ball
15/12 cal Row
1 min rest

Treeni

HS skill wod 20 min
10m Hs walk
15 Pull up

20/15 cal Bike/ echo bike

Rest 2 min

Hiki
Wod
12 min amrap
5 Pull up
10 Wall ball
15/12 cal Row
1 min rest

A/
21-15-9-21
DB Thurster @22,5/15kg
Burpee

TC: 10 min

B/
4 rounds of
5 Dbl DB burpee step up @2x22,5/15kg
15 HSPU
30 cal Row
60 DU

TC: 25 min

• 400m. Easy run

• 1 rnd:
  5+5 Spider lunge + twist
  5+5 Up&down dog
  45s. Shoulder rotations w/ stick

• 200m Moderate run

• 3 rds:
  3 Deadlift
  3 Hang Muscle clean
  3 Front squat

• Mobility...