Ring muscle up progression!

Warm up:
Classic gymnastic+core
Rmu 10 exesises

Wod:
8 ring push up
8 ring pull up
4 negative ring muscle up
4 ring muscle up with box
3 round
For time : 15 '

RPE 7

30-45min work
60s. walk
60s. jogg
60s. run @80%

”Momma’s lil’ war machine” without running
3 rounds for time:
500m Row
10 Squat cleans
20 Pullups
30 Box jumps

RestDay!

• 2-…-2 of:
BB Squat Snatch from Blocks
2RM

Alkulämmittely ja mobility

Keppijumppaa

5 kierrosta 20s /10s
Burpee
Roikunta
Levypainolle hyppy
Punnerrus
Patsas

Loppuvenyttelyt

Every 90 seconds for 10 rounds:
3 x Hang squat Clean

Primary
Swim 500 Meters at easy pace
20 Min mobility work with resistance band and foam ruler

Alternate to Swim
20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam roller

OR

Yoga 40 Minutes

Run 8x 400m

Run 8 x 400 m, 90 min rest in between

5 rounds laatua (ilman kelloa)

1-2-3-4-5-6-7-8-9-10

*toes to bar
*wall ball