40 min AMQAP

With a partner:
One partner runs / jogs 400 m, second partner practices one of the skills:

-kipping pull up
-kipping chest to bar
-kipping toes to bar
-rope climb
-kipping or strict bar MU
-kipping or strict ring MU

You can also practice:

-pull up holds on the top or on 90degrees
-deficit pull ups

A,
Squat Snatch Cycling
EMOM 5
3x squat snatch
1 min rest
EMOM 5
2x squat snatch
1 min rest
EMOM 5
1 squat snatch

• add weight each min
• get close to max or new PR attempt at the end

B,
Go down to 70% of A and do amrap 3 mins with that weight

C,
Sumo DL
4x4 reps
- touch and go
- build up to a heavy 4 and then repeat the same weight 3 more times

Sveriges nationaldag= inga bokningsbara pass
A: For time
500m row
8 GTOH 70/45kg
12 Strict pull ups
6 GTOH 70/45kg
10 Strict pull ups
4 GTOH 70/45kg
8 Strict pull ups
500m row

Rengastaitoja:

-Turmariipunta
-Skinthecat
-Pitoja
-Kippi
-false grip

-Kippi
-Kippi toes to bar - harjoittelua
-Kippi leuka, koutsin avustuksella

3 x 3 tiukka leuka / leuka niin ylös kun menee

45 min Basic Endurance Run

Three rounds:
50 Squats
7 Bar muscle-ups
135 pound Hang power snatch, 10 reps

5 rounds otm

min 1. 3-5 ring dips
min 2. 5-7 strict chest to bar pull ups
min 3. 7-10 kipping toes to bar

Ring dip scaling options:
Scale down:
-eccentric (negative) ring dips or ring push ups.
Scale up:
- add weight.

Chest to bar pull up scaling options:
Scale down:
-eccentric (negative) chest to bar
Scale up:
-add weight

Toes to bar scaling options:
Scale down:
-Knee raises
Scale up:
-What about ankle weights?

You can allways also scale the number of reps!

EMOM20: Each minute is 30-40 sec work / 20-30 rest
L-Sit Chin ups (Palms facing in)
Ring Push-ups
Hanging Lsit flutter kicks
Wall facing handstand hold

5 x Joka alkava 2,5 min

10 m 2 x KB front rack lunge
8 toes to bars