Overhead Squat
8-5-5-3-1

3x3 tempausta riipusta

3 x 2 tempausta maasta

3 x 1 tempaus maasta

10 overhead bar squats
10 chest to bar pull-ups

Bar Muscle-up complex
5 rnds
5 bar muscle-ups
https://vimeo.com/216413837
10 Hollow rocks
https://vimeo.com/175042312
10 arch rocks
https://vimeo.com/175175757
Rest 1:30 Between rounds

A.M.R.A.P. 20'

► 07 WallBall Shot
► 07 HandStand Push Up
► 07 OverHead Squat
► 07 Chest to Bar

3x Power Clean @ 60% of 1 RM. Concentrate on slow first pull, explosive second pull.

Rest day today
Hit that mobility or pick an outdoor activity with your family. Remember recovery and mental time from training are needed for every athlete! If you are dying to do something work some extra core work.
1 round
50 sit ups
50 scissor kicks ea leg
50 flutter kicks ea leg
50 sit ups

2 hang clean + 1 split jerk @ 70-75%
+
Dead Lift 5 RM
Incline bench press 5rm + 4 dealod sets @90&
+
3 rounds for quality:
Strict chin ups x10-15 add weight if possible
Russian stepups x8/8 AHAP
Weighted hip extension x15
+
DB rows 3x12
DB biceps curls 3x15

4min amrap: 30 wallball, 12 rMU + amrap dumbell snatch 22.5/15kg

2min rest

4min amrap: 30 wallball, 10 rMU + amrap dumbell snatch 25/17.5kg

2min rest

4min amrap: 30 wallball + 8 rMU + amrap dumbell snatch 30/20kg

2min rest

4min amrap: 30 wallball + 6 rMU + amrap dumbell snatch 35/25kg

Use 30/20lbs wallball if needed. If you are rMU ninja go: 15, 13, 11, 9.
Scale rMU volume down if needed. The goal is that you have at least 60s time to do dumbell work in every given intervall. Scale dumbell weight down if needed.

5000m Row
Change stroke rate every 1000m
24 / 26 / 28 / 26 / 24