A.
2 rds:
1min. Row/Air bike
5 Walk out + Push up
5+5 Spider lunge + twist
6-8 Ring row

2 rds:
30s. Row/Air bike
5 Deadlift
5 Front squat
5 Shoulder press

Mobility:
- Lunge complex
- Shoulder pump
- Front rack
- Ankles

AMRAP 18:
20 Dumbbell Snatches (50/35)
15/12 Calorie Assault Bike
20 Single Dumbbell Box Step-Ups (24/20)
9 Bar Muscle-ups

Kilos: 22.5/15

4-4-4-4 mins intervals:

15 cal row or 10 cal echo bike
9 pull-ups
9 hang power snatches
AMRAP wallballs

*rest 2mins btw

4 RFT
30 DU
10m walking lunges 22,5 kg farmer carry
10 hspu
10m walking lunges 22,5 kg farmer carry

Skills
5 Rounds, Not for Time:
3 Legless Rope Climbs
50′ Handstand Walk

Olympia Total

1RM työntö

1RM tempaus

5 sets
10 banded Scapular retractions https://vimeo.com/175147428
35 Arch rocks
https://vimeo.com/175175757

** 2 stations***
10 sets
2 Strict Ring muscle-ups https://vimeo.com/162485846
Second station: 3 Chin-ups at 35% of 1RM (Supinated grip)
https://vimeo.com/175741058

5x
A1. Boksille nousu yhden jalan 5/5 toistoa
rest 90s
A2. Dippi 5 toistoa
rest 90s

5x
B1. Maastaveto 5 toistoa
rest 90s
B2. Leuat 5 toistoa tai max roikunta
rest 90s

4x
C1. Askelkyykky 10/10 toistoa
rest 60s
C2. Pystypunnerrus 10
rest 60s

4x
D1. Thruster 10 toistoa
rest 60s
D2. Rengassoutu 10
rest 60s

15-25 reps accumulated of:
Strict Ring Muscle Ups (5-10’’ eccentric)