• 1 Set of:
Ring Muscle Ups max reps
Rest as need
1 Set of:
Ring Muscle Ups 50% max reps
Rest as need
1 Set of:
Ring Muscle Ups 50% max reps

Buy in: 1 mile run

10-20-32
Thrusters (50% body weight)
Cal Row

Buy out: 32 DL (50% Body mass)

4 x 6

Rest 1min btw sets

For time:
20 One Arm Dumbell Thruster 22,5/15kg
15 Sit Ups
30 One Arm Dumbell Thruster 22,5/15kg
25 Sit Ups
40 One Arm Dumbell Thruster 22,5/15kg
Row 450/400 or Bike Ergo 1000/900m

EMOM 9
1 minute : 3 Deadlift 150/110kg
2 minute : Max. Reps Bar over Jumps
3 minute : Max. Reps One Arm Dumbbell Jerks 22,5/15kg
Result is Bar over jumps & Jerks

Tempaustekniikka 5 x 2 tempaus

Työntötekniikka 5 x 2+3 työntö

EMOM 16:00
Minute 1: 30 Double Unders
Minute 2: 15 Kipping Pull-ups
Minute 3: 30 Shoulder Taps - total
Minute 4: 15 Push-ups
- Goal: Each should be capable of being done in 30-40s, challenging pace

15 min of kipping HSPU tech

then

EMOM 5
5-8 HSPU

Buy In: 1,2km partner run with MedBall @9/6kg then:
10 rounds: (change at every round)
5 Pull Up
10 Push Up
15 Air Squat
Cash out: 1,2km partner run with MedBall @9/6kg
TC: 30 min.

EMOM 8

*5+5 1-jalan vauhditon pituus + hallinta alastulossa
*6-10 diagonal toes to bar