Push Jerk 5×5 @75% – Touch and go (No re-rack)

Emon 16min
15 wallball (14lb)
15 DL (suorinjaloin) 45kg
15 GTOH w/wallball (14lb)
15m karhukävely

3 Rounds @ 2/1-2/1 RIR

10-15 Standing barbell curl
10-15 DB Pull overs
8-12 Lu raise

50-55 Minuuttia PK 2

Tarvittaessa kävelyä väliin.

Tall snatch 4 x 4
OTM 12 min 3 x Snatch balance
4 x 3 Halting snatch deadlift (heavy)

Kisat alkaa klo 12:00 ! B there or B square!!!

Morning: 30 min walking
Including a breath ladder up to 9 for 10 min
110/136

Afternoon: 120 min

1. Jacked gymnastics Ring Muscle-up Technique Complete:
2. 2 x 5 small swings with a t-shirt or something light between your feet
3. 2 x 5 full ring swings (still with a t-shirt)
4. 3 x (2 swings + 1 hips to rings)
5. 3 x 2 inverted kip to bottom of dip

6. ring muscle up 8 x 1

7. Conditioning
   Breathing warm up
   Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
   Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
   Stage 3. 1 + 1 minute, nose breath in / exhale through mouth (as needed), no breath hold on top of the minute

Main set
A. 4 x [5 Rounds on Assault bike, ski erg AND/OR rower of] 45s @ faster than MAS (Max Aerobic Speed) pace OR (RPE 7+), see notes below for details
15s @ rest
Rest. 2 minutes between sets of intervals

Rower: 1.58.4, 1.58.0 / 500 m pace
AB: 53 cal 53 cal

Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

Weighted pull-ups 3-3-3-3-3 reps