12' AMRAP
24 DU (48 SU)
12 (6/6) KB pull through
9 KB goblet squat
6 H2H KB swing

Post if coming

Salin ohjelmointi

(Thruster 1RM & Death By Thrusters)

Gymnastics

• Bar Kip
• Pull-Ups
• Push-Ups

We will focus for the first part on the proper form for hanging from the bar, namely the proper vertical hollow hold and activation + external rotation of the shoulders. From there, we'll move on to the bar kip, starting with the feet touching the ground, and moving onward to kipping from the bar with the legs hanging free.
Regarding pull-ups, we'll focus on finding the right rubber band combination to get a fully strict pull-up.
Push-ups will deal with the proper plank position, building off the plank, and will discuss not only the proper loading of the shoulders, but will work on finding the best scaling for each individual as well.

Snatch 3 x 1

5 sun salutations
+ 2x
10 ring rows
10 sit-ups
10 shoulder passes

6 Rounds - Strength work
4-6 reps of Back or Frontsquat
4 reps of Ropeclimbs (No feet allowed, use your hands)

Extra work:
75 Wallball - For time
(Try to go unbroken)

30 Slow Situps on an Abmat

-Sumomaastaveto 3 x 12

Herjoitellaan
-Kahvakuulaheilautus

Bench press 2 RM, then sets @ 80%, 70%,60% (choose reps)

• Lisäpaino leuanveto renkailla, 5 x 3

• Skaalaus: Pito leuanvedon yläasennossa, 3 x 10-20 sek + 2 x 3 negatiivista leukaa renkailla