• 30/20 reps for time of:
Ring Muscle Ups

– Global Foam Roll Hamstrings x 60s each
– Active Straight Leg Raises x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

3 rounds for quality:
10/10 Feet Elevated Side Plank Hip Drops
10 Spanish Squats (no weight)
1min Sorenson Hold
- Rest as needed

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Find din 4 RM strict press

4 sets:

8-10 Strict Chest to Ring pull-ups (Use a false grip and pull as high as possible)

8-10 Strict Ring dips

10-12 GHD Sit-ups or Ab mat sit-ups For both the pull-ups and dips use a band if needed or put your feet on a box for assistance. You can also do bar dips instead of ring dips

Open gym 4:45-6:00
Sorry for just posting found out I could make it

Alkulämmittely

Mobility

Kyykkytreeni

Metcon: 15min Amrap
5x burpee laatikon yli
6x punnerrus
7x rengassoutu

Venyttelyt

5 sets:

10 Tempo Squat press outs @ 3211 https://vimeo.com/155587996

50ft (25 forwards + 25 backwards) stiff legged bear crawl with a band around your wrists

50ft (25 forwards + 25 backwards) side steps with a band around your knees

12min
1. min 6-8 thruster 40/30kg
2. min 8-12 käsipaino tempaus

2min lepo

12min
1. min 10-15 seinäpallo
2. min 6-8 leuanveto (rinta tankoon)