-Kuntopallorive (medball clean)

-Rinnalleveto tangolla - tekniikka
-5 x 3-o rinnalleveto (clean)

Practice Ring MU Toe Nail strict
transition 5-10min
+
7x1 Muscle Up Negative
*Preform with as much
control as possible, lower
to rings place toes on
ground transition through
and to kneeling
+
3rft:
Dumbbell snatch, 15 reps, right arm
10 Pull-ups
Dumbbell snatch, 15 reps, left arm
10 Pull-ups

• 15 Min AMRAP of:
BB Overhead Squats 15 reps
GHD Sit Ups 15 reps
Double Unders 75 reps
BB Load = 60/40Kg oppure un carico con cui riesci a completare sempre 15 reps in massimo 3 sets.

• 4 Round not for time of:
Double KB Front Squats 12 reps unbroken
Double KB Push Press 12 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare le reps unbroken)
Bar Muscle Ups 8/6 reps

WOD

AMRAP 4' x 4rounds

30 Shuttle Runs (10 Meters)

15/10 Calorie Assault Bike

Max abmat sit up

Bench press with wide grip 4x15 reps

75 min
Warm up + COS 20 min

1.HSW
- 10 m

2.Strength
A. Ring muscle up strength:
Top of ring dip hold 3 x 20 s.

B. Bottom of ring dip hold 3 x 15 s.

C. Foot assisted Strict MU 3 x 5

3.Power clean + Squat clean
Build to 75 % effort

4.Accessory
A. 3 sets:
8+8 Quadruped Bird dog row - 25 25 25 lbs
10 DB Supinated front raise - 2.5 2.5 2.5 kg

4 sets of
10 Banded deadlifts
3 Broad jumps for max length
Rest

Part A

5 rounds each arm

Turkish get up to windmill to get down
(1-3 windmills)

Part B

In pairs
(if solo, rest as long as it takes you to complete a complex)

5 rounds each one person working at once

2 cleans right
1 press right
3 front squats right

2 cleans left
1 press left
3 front squats left

Part C

In pairs

P1: 5-10 ab wheel roll outs (sub for kneeling walkouts or full inch worms)
P2: Batwing hold whilst P1 is working

3/12 Crossfit Sykli

Ma: Clean complex + Clean&Jerk (optional Ski condition)
Ti: MetCon
Ke: Rest or Active Recovery
To: Gymnastic Strenght + Accessory (optional gymnastics condition)
Pe: FloSesh
La: MetCon
Su: Rest (Kurimuskerho)

Ps: Pahoittelut videon laadusta. ATK ei ole vahvuus:)