5 rounds laatua (ilman kelloa)

1-2-3-4-5-6-7-8-9-10

*toes to bar
*wall ball

Ring muscle up progression!

Warm up:
Classic gymnastic+core
Rmu 10 exesises

Wod:
8 ring push up
8 ring pull up
4 negative ring muscle up
4 ring muscle up with box
3 round
For time : 15 '

• 3 Round not for time of:
Double KB Floor Press 10 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare 10 reps unbroken)
Assault Bike 1:00 @ 70-80% MHR
Double KB Row 10 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare 10 reps unbroken)
Assault Bike 1:00 @ 70-80% MHR

21-15-9
KB/DB thruster
burpee

• For Time:
One-Arm KB Swing Snatch Dx (24/16Kg) 10 reps
One-Arm KB Swing Snatch Sx (24/16Kg) 10 reps
Handstand Push Ups 10 reps
One-Arm KB Swing Snatch Dx 9 reps
One-Arm KB Swing Snatch Sx 9 reps
Handstand Push Ups 9 reps
One-Arm KB Swing Snatch Dx 8 reps
One-Arm KB Swing Snatch Sx 8 reps
Handstand Push Ups 8 reps
Etc.
One-Arm KB Swing Snatch Dx 1 rep
One-Arm KB Swing Snatch Sx 1 rep
Handstand Push Ups 1 rep

3-4rounds

6+6 windmill
12 hollow rock
12 superman rock

Rowing output’s

5x300m

Fast pace / rest 2min btw intervals / 75-85% bpm

••••
Easy pace capacity

1-2 rounds

1000m ski
2000m row

Easy 65-75%

EMOM10': 4-6 Strict HSPU

Rowing intervals

4x1000m

Rest 3min btw intervals

Bpm 75-80% / moderate

•••••

15min bike

Easy pace cooldown

Muscle up-progressiot:

-Nojapuumatkustus
-Kipit
-Hollow to turnover
-Kääntö jalat maassa
-Spottaus