Banded deadlift 15-12-9 reps

3 Rounds For Quality:
8-12 Strict Pull Ups
10 Barbell Bent Over Rows
Max Reps Barbell Bicep Curls
- Athlete choice on load, but barbell movements with same bb.

Warm-Up: 3 minutes
Neck Rotations (switch after 15 seconds) (30 seconds)
Arm Circles (switch after 15 second) (30 seconds)
Jumping Jacks (30 seconds)
Side Reach Stretch (alternate sides) (30 seconds)
High Knees (30 seconds)
Lunges w/ side reach (alternate sides) (30 seconds)
1-minute rest

Set 1(x2):
Reverse Fly (45 seconds)
15 secs rest
Arm Front Raise w/ 1 liter water bottle (45 seconds)
15 secs rest
Overhead Press w/ 1 liter water bottle (45 seconds)
15 secs rest
Tricep Extensions w/ 1 liter water bottle (45 seconds)
15 secs rest
Superman extension (45 seconds) [15 sec hold + 2 sec off]
15 secs rest
Tricep Dip (45 seconds)
15 secs rest
Commandos (45 seconds)
15 secs rest
Knee Push up (45 seconds)
END OF SET 1 - 1.5 minute rest

Set 2 (x2):
Shoulder - Taps (45 seconds)
15 secs rest
Chest Fly 1/ 1 liter water bottle (45 seconds)
15 secs rest
Single Arm Plank - Left (45 seconds)
15 secs rest
Single Arm Plank - Right (45 seconds)
15 secs rest
Knee Push up w/ side arm raise (45 seconds)
15 secs rest
Rotation Plank (45 seconds)
15 secs rest
Crab Pose Toe Touch (45 seconds)
15 secs rest
Tricep Shoulder Tap (45 seconds)
15 secs rest
END OF SET 2 - 1.5 minute rest

Cool-down (3 minutes):
Overhead Triceps and Shoulder Stretch (30 seconds)
Cross Body Shoulder Stretch (30 seconds)
Sitting Toe Touch Hold (30 seconds)
Reclined Body Twist (30 seconds)
Back/Chest Stretch - Meet hands behind back (30 seconds)
Wrist Extension Stretch (30 seconds)

Note: Make sure to drink water halfway through each set.

2 Power clean+2 Front squat+2 Jerk
1 Squat clean+1 Front squat+1Jerk
Back squat 3x3+2x2

400m row
Then 2 rounds
10 ring rows
10 banded pull aparts

Bent over row
6-8 reps x 5
Rest 1:30 between sets

WOD
30-20-10
Wallballs
Box step ups

*E2MOM 5 burpees

Ring Muscle Up progression
Ring complexes

Strength
- Ring Dip variatons

3 x max aika rengaspito yläasennossa
3 x max aika rengaspito ala-asennossa

Day 1: working core + arms

• Basic stretching / yoga 5 mins
• Jumping jacks 20 reps
• Mountain climbers 20 reps (each left leg counts as 1)
• Crunches 20 reps
• Push-ups 5 reps
• Modified plank 30 sec

[10 sec break in between each exercise]

Jiyo will repeat this set 2 times, and can take a 1 min break between each set.

W.UP
UP DOG: 2'
Bnded shoulder distraction: 2'
BARBELL FOREARM STRETCH: 2'
PVC
3 RND
10 CAL. ROW/30 DU
10 (5+5) RDL KB Deadlifts ONE LEG
10 (5+5) BURPEES ONE LEG

STRENGHT W.L.
“Touch and Go” Push Press
3×10 @70%

SPALLE
VEDERE COMPLEX APERTURE LATERALI PUBBLICATO IERI SU INSTAGRAM (LUCA/SLY TEAM)

Scoring:

CONDITIONING
"CROCODILE"
A)
3' ROW/RUN MAX EFFORT
6RND
5 P. SNATCH
5 BJO
INCREMENTARE DI 5 REP A GIRO

CASH OUT
5' MAX BMU
3' MAX DU
3' MAX BURPEES
5' MAX HSW

SPALLE

1 Dumbbell Shrugs 5x5-8 Heavy
2 Rear Delt Raises 5x10-12 Medium Plus

Scoring:

SKILL
OGNI 90" PER 12'
1 Drop Snatch + 2 Pause OHS

3 x 20 sek work, 20 sek rest

-Kyykkypito
-Lankkupito
-Rengassoutupito

Loppuun 4 min AMRAP DU