• 3 Sets of:
Strict Ring Muscle Ups 1-2 reps +
Kipping Ring Muscle Ups 2-4 reps +
Strict Ring Dips 3-5 reps
Rest as need each sets

BENCH PRESS / DUMBBELL FRONT RACK STEP-UPS SUPERSET*

A1) Barbell Bench Press:
3 x 6

A2) Dumbbell Front Rack Step-Ups:
3 x 6

Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last week. Use a box height that allows for “squat depth” on the working leg.

*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 6 of 8

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4 Rounds
AMRAP 3 Minutes:
1, 2, 3, 4, 5, 6, 7, 8, 9 (add 1 rep per round)
Deadlifts 185/125
Strict Handstand Push-Ups

Rest 3 minutes

Start each round off at 1. The Deadlift should be a medium weight for you, something you could do easily a set of 10+ reps when fresh. The Handstand Push-Ups are strict today (no kipping). If these are easy for you, then add a deficit. If not, then scale range of motion (up to 2 mats) or to Box Piked or regular Push-Ups as needed.

Post rounds, reps, and Rx for each round to comments.

For time:

Run 800 meters

Then, 10 rounds of the couplet:

• 10 handstand push-ups
• 10 single-leg squats

Then, run 800 meters

EMOM 20'

1- 10x 10Mt Run
2- 5 Bar Muscle Up / 10 Chest 2 Bar
3- 15/10 Cal Row
4- 10 Double Kettlebell Swing
5- 12 Box Jump Over

Optional Accessory

GYMNASTIC CONDITIONING

Every 90sec x10

1) 1-3 x(Wall Walk + 10 Wall Facing Shoulder Taps)
2) 5-10 Windshield Vipers

RPE 3 to 4

With a partner with one athlete completing a full round at a time:

10:00 AMRAP
10 Hang Power Cleans @60/42.5kg
10 Toes to Bar
20 Walking Lunges

Rest 2:00

10:00 AMRAP
Max 60m Trip of Farmer Carries @ heaviest KB possible to make it close to unbroken most trips.

Rest 2:00

10:00 AMRAP
10 Box Jump w. step down @61/51cm
10 Shoulder to Overhead @60/42.5kg
20 Sit-ups

7:30AM:

6x1k row 1min rest (1-2s) faster than 5k pace

10 min EMOM

*Odd min 5-10 HSPU from a box
*Even min 5-10 hanging knee raises

Cash out max pull up hold

Lepoja

Row 3000m
30 Burpee over Rower

Harjoituksen tarkoituksena on saada mahdollisimman nopea aika. Souda 3000m, jonka jälkeen tee 30 burpeeta soutulaitteen kiskon yli. Tasajalkahyppy laitteen yli.