Banded deadlift 8-8-8-8 reps. Add weight for each set.

2 x 10 min EMOM:

EMOM 1:
Joka alkava min 6 x etukyykky (emomin aikana voi korotella painoja)

EMOM 2:
Joka alkava min 10 slamball + 5 slamball over burpees

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

3 rnds for quality

15 DB Sit-Ups
20 DB Russian Twist
10 Right Planks with Hip Raises
10 Left Planks with Hip Raises
10 V-Ups

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

Rmu
Warm up Classic gym
2x10 pull up 2x10 push up to ring
Ring Core
Ring hold 30 "
Ring arch/Hollow, 30"

Ring muscle up with bend
Ring muscle up to knee
RMU with help

Workout: 10 '
Ring deep 3,5
Has hinta 3,5,
Ring evezés, 3,5

A.
Mobility+PVC

W.up
2rnd
2' Wall Squat
90" H. Hold
60" H.position + plates
Poi
3 Rnd
10 Horizontal Ring Row
20 push-up
10 Lateral Bar Burpees over KB
10+10 KB Hang Power Clean

B.

Strenght WL
W.Up
partite con @30% e arrivare @60%
poi iniziare i set

Squat Clean
6×5 @60%
Drop and Reset NO Unbroken
Rest 90" tra i set

C.
FOR TIME
15-12-9-6
C2B/
Power Snatch 40-50/25-35kg

D.
CONDITIONING - For rep
4 rnd
AMRAP 3'
Max DU
AMRAP 2'
BB Front rack
AMRAP 1'
Sit Up+Plates
Rest 2'

E.
OPZIONALE
V-Up Complex 3×10

Pistol 4×16 (8 per lato)

A,
Back squat cycle 4 week 2
1x3@70%
1x3@80%
1x3+AMRAP@90%

B,
Snatch Balance 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
Tempo Snatch Grip Deadlift 2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

4 sec pull from floor to standing position.

D,
For time:
100 Dumbbell Box Step Overs @17,5/12,5kg

Every 1 min complete:
3 Dumbbell Power Clean & Jerks@17,5/12,5kg

Goal: sub 15 mins

E,
Every 1 min for 12 mins, alternating between:
10 Ring Walk Outs
Ring Support, 20 secs + Bottom Ring Dip Hold, 20 secs
10 Hip Extensions + 10 Ski Erg Calories

Hip Extensions- add weight if able

4 Rounds For Max Total Ring Muscle-ups:

300 Meter Row @ 2K Pace + 20 Seconds
200 Meter Row @ 2K Pace + 15 Seconds
200 Meter Row @ 2K Pace + 10 Seconds
1 Minute Max Ring Muscle-ups