For time:

10-1 Clusters 42,5/30kg
Row 200m

15 - 20

Thruster 5 RM

Ring Muscle-up Drills / Capacity

1 – 2 rounds
3 Active/passive shoulder extensions (use a stick, each position 10-seconds)
5 Back support slide throughs
5 Russian dips
10 to 20-sec Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
10 to 20-sec Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap

100 MB cleans
- EMOM 1 Rope climb

Every 3 min x 12 sets:
A. 30/25 cal row or ski
B. 30 med ball cleans 9/6 kg
C. 25 burpees to target

Rotate stations for total 4 sets per each.

5min of DU or Triple under
practice
Then 3 rounds:
10m Crab walk
8 Med ball cleans
6 Tempo push ups (5sec.
descent)

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2+2 Perfect stretch

Rest and Relax, eat and recover as good as possible!

Rästi

Active Recovery

Primary
Swim 500 meters at easy pace
20min Mobility Work with Resistance Band and Foam Roller

Alternates to Swim
20-25min Bike or Jog at a moderate to easy pace &
20min Mobility Work with Resistance Band and Foam Roller

Or

Yoga 40-60 minutes