4 rounds for time of

• 30 single-leg squats
• 15 sumo deadlift high pulls

♀ 75 lb ♂ 115 lb

EMOM 8

1-3 Strict ring muscle ups

Intent. Work on your ring muscle up capacity by improving your strict muscle up strength. You can slow down the descent to build control and to get more out of each set (especially if doing 1 rep/minute).
Movement options. Seated muscle-up → Kipping ring muscle-up → Continue to work on the drills from the prep part

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

For Time (25 Min Time Cap):

1,000/800m Row
30 Bar Muscle-Ups
10 Rounds of “Macho Man” (155/105)

1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks

KILOS – (70/48)

3 RFT:

6 TTB
20 Dumbbell snatch
40 Double Unders / 20 Calories Bike (Ergo or Echo)

A: A: Halt snatch pull + Hang power snatch + power snatch
B: Hip squat clen + squat clean + power jerk
C:Every 30sec.Double snatch pull 6x @95 % of max snatch

Touch and go squat snatches

2 snatch deadlift + 1 hang squat snatch

• 45-90min.

• Row/Bike/Run/Ski

3 takaperin burpee
6 Punnerrusta
9 kyykkyä